Warm Up:
1 set:
:30 bike (arms only)
:10 rest
:30 lying tuck hold
:10 rest
1 set:
:30 bike (legs only)
:10 rest
:30 hollow hold
:10 rest
2 sets:
:30 bike (tough effort)
:10 rest
:30 hollow rocks
:10 rest
Specific Warm-Up:
GHD Sit-up review
WOD:
EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 GHD sit-ups
Intermediate:
EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 GHD sit-ups to parallel
Beginner:
EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 sit-ups
HOME WOD:
EMOM 16:
Minute 1 | :30 jumping lunges
Minute 2 | :30 sit-ups
Movement scaling options:
GHD sit up: Sit-up, med ball sit-up, v-up.
Calorie bike: Time
Alternate Workout:
EMOM 16:
Minute 1 | : 30 calorie bike
Minute 2 | :30 med ball sit-up (14/20)
Post-Workout Skill Work:
On a 3:00 clock:
Max-cumulative ring support hold
– Perform 10 supermen every break.