Midline/Carry & Rebound
A. Warmup
Line drills: heel walk, toe walk, calf raises (bilateral, unilateral), lateral shuffling, carioca, skipping, butt kicks, high knees, inchworms, etc.
3 sets
30 second lateral plank walks
30 second hollow hold
30 second arch hold
B. Accessory: MIDLINE
Complete 3 sets
9 inchworm
30 heel taps
30 weight shifts in pike off box (add in weight shifts from hand to hand or do handstand holds on wall)
30 total DB/KB Russian twists
C. Accessory: CARRY
Complete 4 sets
1 minute cross-body carry (heavier weight at side, lighter weight OH)
1 minute cross-body carry (heavier weight at side, lighter weight OH)
Rest 1 minute
MetCon
EMOM (every minute on the minute) x 9 minutes:
1st: 30 seconds no pushup burpees
2nd: 30 seconds skater jumps
3rd: 30 seconds pushups
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