May 3, 2020

Warm-up
3 rounds:
6 lunge and reach
6 kang squats (PVC, empty bar, kb, unweighted) Kang squats
12 step ups (24/20 ideally)

Skill Work
(need: mat to lay on & doorframe or unmovable post/object

3 rounds
20-30 sec Arch Hold or Arch Rock
*Note: In both options, legs and feet are together and squeezed tight!

*Option 1: upper body + lower body are off the ground, arms by ears + legs and feet squeezed together
*Option 2: same as above + add rock

Side Arch Hold
*Option 1: 10-15 second hold with one or both legs up on both sides
*Option 2: 10-15 rock on both sides

Leg Lowers in Candlestick
*Note: hands are holding onto a doorframe/pole/unmovable object

*Option 1: legs start up in dead bug position, lower legs, hold for 2 seconds, straight leg return to starting position
*Option 2: hips off the ground, straight leg lower, reset
*Option 3: hips and back off the ground, straight leg lower, reset

Workout
(need: DB/KB 50/35 scale accordingly)

3 RFT
13 min cap

5 bonus burpees
10 Front Rack DB lunge Right (alt legs)
15 DB Deadlifts (hold middle of DB/KB with both hands)
10 Front Rack DB lunge Left (alt legs)
5 Bonus Burpees

60/45 or 50/35 or scale accordingly