I love the two movements above. Viral is in the FLR(Front Leaning Rest) position. The new buzz word is “anti-rotational”. This is an anti-rotational movement. A static hold with no eccentric component( the eccentric would be lowering to the floor). This movement can and will improve core stability and even improve upper body pushing strength.

The elegant Kettle Bell Swing. I have always coached for the user to swing the bell without bending the elbows. When the bell gets to the top it should be completely vertical. What an awesome job by Holly with these swings. This is another movement that can be used in a variety of ways, great benefits for the user and when done properly the risk of injury is almost non existent.


A1. Power Clean 4-5 reps x 4 no rest
A2. CGBP 12 reps x 4 rest 1 min
5 sets
2 wall walks
2 TGU per side
30-45 sec Hollow Hold



4 sets for time @ 80%,85%,90%,95%
300m row
25 Wallballs
8/10-12 Pullups (C2b)
rest 2:30 min
4 sets
Heavy Sled Push
30 Sec Hand Stand Hold or 25′ HS Walk