Specific Warm-Up:
Bike Prep/Pacing Work
WOD:
5 sets for max calories:
3:00 bike
– Rest 1:00 between sets.
Post-Workout Skill Work:
OTE3:00×3
25 GHD sit-ups
:30 side plank hold/side
Scaling Options:
GHD sit ups: Abmat sit-ups, Weighted Medball Sit Ups, Partner Sit Ups
Cooldown:
Accumulate
Seated straddle fold – 1 min
Couch stretch (1 min/side)
Cat-cow flow x reps