3 rounds of 15 reps each:
GHD Sit-ups (or ABMAT)
GHD Hip Extensions
Walking Lunge (no weight)
***Perform each movement with light to moderate weight. Meaning a weight you can go Unbroken Reps
A.: Squat Clean (25 minutes minutes to build (or practice) to a 1RM)
Choose 1 and complete as written; Score reps per round in Wodify.
1. 3 rds of Near max Effort Toes to Bar-Near max effort means max effort with maintianing strict and proper kipping technique. Once you’re kipping falls apart, you’re vomplete with that set.
2. 3 rds GHD situps: Complete a total of 45-60 reps based on your abilities. If you are not perofroming full range of moition, you are limited to 45 reps.
3. Weighted Russian twists: Use the heaviest ball possible. Standards are feet off the floor and ball touching floor on your left and right. Complete 45-60 reps total.