3 Sets @ easy pace:
15 Squats, pause @ bottom
10 Pushups, pause @ bottom
15 Hollow Rocks
90/90 Breathing 4 sets of 4 breaths
Squat: Nitpick the details. Focus on proper breathing and bracing.
Pushups: Hands close to body, elbows tight to bottom. Pause 1″ off floor and hold hollow.
8 Minutes Volume Accumulation:
5 Strict Pullups
10 Hollow Rocks
Volume accumulation is NOT an AMRAP. Move at steady, controlled pace focusing on quality movement. This is strength work, not conditioning.
Pullups: Maintain perfect hollow and control the repetition in both directions. The rep is counted upon returning to the hollow hang, not when the chin clears the bar.
ALL: Metcon (Time)
5 Rounds For Time:
14 Dumbbell Walking Lunges
Dumbbells held at sides. Select a weight at which you can complete each round at a steady, unwavering pace without setting the dumbbells down.
14 walking lunges = 7 per leg, 14 total.