500m row
then
2 sets x 20 reps alternating:
Wall Foam Roll
Parallette Shoulder Extensions

30s. each movement 5 rounds, rest 30s. b/w exercises.
1) Hollow Sliders on bench. Can be done on a rower as well
2) Hollow jump to support
3) Front Lever Pull Down Holds
4) Hollow hold

Sliders on rower:
- maintain your hollow position and focus on small but controlled movement.
- think about pushing the floor as going back and "pulling" the floor as coming forward.
- KEEP YOUR HIPS DOWN, MOVEMENT IS MADE FROM SHOULDERS AND LATS!!
Jump to support:
- bar a bit over shoulder hight
- keep arms straight, so shoulder+head makes "nike swoosh"
- throw your legs back to turn over
- have hollow position in the final position
Front Lever Pull Down Holds:
- use a band that allows you to focus creating the movement from the lats only
- rest of the body maintains hollow position
- imagine to push the bar down with your palms and getting your head as high as possible.
Hollow hold:
- make sure to keep your lower back on the floor, scale to dead bug if must.