Wednesday October 13, 2021

“Adopting an attitude of critical thinking is the most crucial in learning anything.” – Ayaan Hirsi Ali

Warm Up: 
Set 1
100-ft. High Knees
100-ft. Butt Kickers
20 Straight leg sit-ups

Set 2
100-ft. Skip for Height
100-ft. Side Shuffle
10 Partial ROM GHD Sit-ups

Set 3
100-ft. Up-Down + Broad Jump
100-ft. Walking Lunge
10 Partial ROM GHD Sit-ups

Set 4
100-ft. Backwards Jog
100-ft. Jog
10 Full ROM GHD Sit-ups

Skill Work:
12 Minutes
Single-Leg Squat and Candlestick Practice

5 Rounds for Time:
20 GHD Sit-Ups
400m Run

Time: 12 Minutes
Loading: 1/5
Skill: 4/5
Volume: 3/5

5 Rounds for Time:
12 GHD Sit-Ups
300m Run

5 Rounds for Time:
20 Straight- Leg Sit Ups
200m Run

Limited Equipment: 
5 Rounds For Time:
20 Weighted Sit-ups
400m Run

Movement scaling options: 
GHD Sit-ups: GHD Sit-up to partial ROM, V-ups, Sit-ups
Run: Distance, Bike (double distance), Row

Cool down: 
3 sets:
30 Seconds Groiner Stretch / Side
30 Seconds Calf Stretch / Side
30 Seconds Seated Torso Twist