Friday Night Throw Down Week 4 Challenge
Accumulate 2 minutes in a hollow body hold on the ground
Accumulate 2 minutes in a superman hold on the ground
+
4 minutes of saddle

Essentials:
A.
Mobility
Standing Straddle x 2min
Archer in Dragon Right x 1min
Extended Arm Lizard Right x 2min
Lizard x 2min
Archer in Dragon Left x 1min
Extended Arm Lizard Left x 2min
Lizard x 2min
Sumo Squat Twist Right x 1min
Sumo Squat Twist Left x 1min

B.
4 Sets
Single Unders x 1min
Rest x 1min**
Row x 2min
Rest 1min**
Run x 3min
Rest 1min**
**During your rest pick one of these gymnastics movements and perform 3-5 reps. Stay with the same movement for the whole workout.
Toes to bar, Pull Up, Chest to Bar, air squat, pistol squat, lying leg raise, hollow rock, arch rock, GHD Sit Up, GHD Hip Extension, Freestanding HS Toe touches, HS Shoulder taps

Fitness/Performance:
A.
Mobility
Standing Straddle x 2min
Archer in Dragon Right x 1min
Extended Arm Lizard Right x 2min
Lizard x 2min
Archer in Dragon Left x 1min
Extended Arm Lizard Left x 2min
Lizard x 2min
Sumo Squat Twist Right x 1min
Sumo Squat Twist Left x 1min

B.
4 Sets
Double Unders x 1min
Rest x 1min**
Row x 2min
Rest 1min**
Run x 3min
Rest 1min**
**During your rest pick one of these gymnastics movements and perform 3-5 reps. Stay with the same movement for the whole workout.
Toes to bar, Pull Up, Chest to Bar, air squat, pistol squat, lying leg raise, hollow rock, arch rock, GHD Sit Up, GHD Hip Extension, Freestanding HS Toe touches, HS Shoulder taps