10 Rounds for quality:
10 Hollow Rocks (hold 3-5 sec)
10 Dead Bugs your modification
10 Bird Dogs

This is for everyone, but especially those that have lower back or hip pain. This is not a WOD for time, but for quality. This can be done every day to warm up or cool down. Make sure you keep your pelvis rocked so your back is straight and press your lower back into the floor. Or in the case of Bird Dogs really flat rather than sunk down.

Leave a Comment