Make sure you always watch our workouts in the highest resolution video.

After hitting play, click the Gear icon and then select "1080p" as your video quality.

Video details

Full video includes movement demos and workout.

= 14:27. Workout begins at 3:23.

The Workout

• EMOM = Every Minute On the Minute. For 11 Minutes. Do:

• 5 Pike Push Ups

• 5 Squat Thrusts

• ** Hollow Hold Seconds**

• Length of the Hollow Hold changes each round.
• 10, 12, 14, 16, 18, 20, 18, 16, 14, 12, 10

trainer thoughts

Holding a hollow body position for even 10 seconds can be difficult. 20 seconds is really tough. But give it everything you can do try to go unbroken. Achieve 20 and from there on out it gets a little easier every round.

- Steve

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