Workout prep:
1 set:
200-meter run
10 GHD back extensions
10 AbMat sit-ups
– Use workout variations
BENCHMARK WOD, MICHAEL: 3 rounds for time of:
800-m run
50 GHD back extensions
50 sit-ups
Intermediate: 3 rounds for time of:
800-m run
25 GHD hip extensions
50 sit-ups
Beginner: 3 rounds for time of:
400-m run
20 Superman arch-ups
20 sit-ups
Home Workout: 3 rounds for time of:
800-meter run
50 Superman arch-ups
50 sit-ups
Cool down:
Accumulate:
1:00 foam roll calves
1:00 cobra stretch