STRENGHT
2 ROUNDS
20″ arch position
20″ alternating leg kick
10 bottom half back arch lift
10 back arch rock
10 back extension
+
10 Hollow rocks
8 V-up snaps (straight legs)
6 V-up snaps (Bent legs)
20 to 30-sec Hollow hold
rest 90″
WOD
3 ROUNDS
7 chest to bar
7+7 pistol squat
8 hand stand push up (5 mt. hsw)