30s. Work, 30s. Rest 4-6 Rounds

Scoop to Hollow
- slight pike
- Eyes on toes
- Drive into aggressive
- Hollow and straight arm pull down

3 Position Box Drill
- pos 1 hollow tension
- pos 2 hollow lat pull down
- pos 3 Pull around to support

Dip Bar
- keep hollow
- shoulder below elbow at the bottom
- elbows straight at the top
- to scale use a band and place both feet on it so that you're able to maintain hollow body position