4 x 8L, 8R @ uninterrupted and challenging
Alternate 8L, 8R, and rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “4 x 8L, 8R″, it always refers to “Sets” x “Reps”.
Then, 4 rounds of:
12 Push-up
12 Reverse lunge box jump* @ 20″ W, 24″ M
8 Bodyweight row
8 Box jump @ 24″ W, 30″ M
Scale push-up and bodyweight row to ability in each round.
Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.
And then:
12 reps “Hollow position complex”
(4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)
Hollow position complex: Goal is completion of each rep (12 movements) without breaking position. Today, after round 4, rest up to :30 sec. between each remaining.
*Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump. Land from the jump with a loaded hip and transition right into the next rep.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!