Compression Drills

https://www.youtube.com/watch?v=mC4sBN6E_R8&feature=youtu.be

3×4-6 reps forwards and backwards

– Each set complete 4-6 reps forwards, then 4-6 backwards

Prone Floor Pulses

Lie on belly in hollow position (hips tucked under), arms extended overhead holding PVC, hands shoulder width apart. While keeping hollow position, head neutral and keeping forehead on ground, lift straight arms as high as possible off floor. Slowly lower back to ground.

Perform 3×10-15

https://www.youtube.com/watch?v=Ld8_LJQyecc&feature=youtu.be

Seal Walks

4 x 25′ forward

“Walk” forward 25′. Goal is to stay in hollow body position with hips up the entire 25′. Go for quality. Fully recover between sets.

https://www.youtube.com/watch?v=9Ws–bK2bJ0&feature=youtu.be

Metcon

AMRAP x 18 min

8 strict HSPU
6 squat cleans (185/135)
200m run

RX+= (225/155)

– Run counts as 1 rep