12:00-18:00. (20 min CAP)
Move back and forth between the row and V-ups.
Expect movement interference; midline fatigue will transfer over to the row.
Athletes should maintain a consistent pace without a lot of rest time.
– Move back and forth between movements; ie: 50 cal, 10 v-ups, 40 cal, 20 v-ups, etc.
Tuck-ups / Single leg V-Ups
– Move back and forth between movements; ie: 10 cal, 10 tuck-ups, 40 cal, 20 tuck-ups, etc.
Cumulative hollow hold
– Move back and forth between movements.
For load and quality:
15 Turkish get-ups/arm
– Increase load as you are able.
:30 hamstring stretch/leg
:30 sit and reach (straddle)
:30 cobra stretch
WHITE BOARD BRIEF
Target Time | 12:00-18:00. (20 min CAP)
We have a fun couplet down and back up ladder today.
Choose one variation of the V-up and maintain consistent range of motion entire workout. This should be a variation that you can continue to move through without resting much each set.
If you don’t have a V-up or tuck-up, scale to a timed hollow hold.
Focus on maintaining sound form and an upright torso on the calorie row sets.
We’ll wrap with Turkish get-up skill work before calling it a day!