Trainer: Missy
Duration: 60 minutes

Hollow holds galore, get ready to focus on that core strength. This session is packed with a range of skills from squatting and hinging to pulling and pushing. Find a space, take off your shoes and get ready to get stronger.

Equipment: bodyweight, barefoot and light kettlebells

Optional: two matching light weight bells

Program:
1:00 Intro (Video with Trainer)
Warmup 5:00 (Video with Trainer)
Breathing 2:00
Down dog 1:00
Ankle Mobility :30/:30
90/90 Stretch :30/:30

2:00 demo (Video with Trainer)

BW x2 rounds 10:00 (Video with Trainer)
Hollow Holds
Good Mornings
Crawl In a square both ways
Table top/Crab
BW Deadlift

1:00 break if needed

(Video with Trainer)
15:00 Circuit
0-1 minute Goblet Squat 1.2.3.4.5 repetitions
1-2 minute single side carry :30/:30 each side
2-3 minute Deadlift single side 1.2.3.4.5 repetitions
Rest for the rest of the minute after each movement then repeat x 5 rounds.

1:00 break if needed

10:00 Circuit
0-1 minute Row 2.2.2.4.4 each side
1-2 minute Goblet March 10 total strides or :30/:30
Rest for the rest of the minute after each movement then repeat x 5 rounds.

1:00 break if needed

10:00 Circuit
0-1 minute Goblet Press Standing 1.2.3.4.5 reps
1-2 minute Hollow Hold pulls 1.2.3.4.5 reps
Rest for the rest of the minute after each movement then repeat x 5 rounds.

4:00 Cool down/breathing