Warm Up:
1 set:
:30 mountain climbers
10 alternating step-back lunges
:30 hollow rocks
10 up-downs
1 set:
:30 mountain climbers
10 alternating step-back lunges
:30 hollow rocks
10 burpees
GHD Sit-Up Review:
1 set:
10 AbMat sit-ups
– Perform these with minimal arm movement.
2-3 sets:
5-10 GHD sit-ups
– Rest while partner works.
WOD:
Every 1:30 for 6 rounds:
16 single-leg squats
10 GHD sit-ups
Max burpees
– Rest 1:30 between rounds.
Intermediate:
Every 1:30 for 6 rounds:
10 single-leg squat to a target (20 in)
10 GHD sit-ups to parallel
Max burpees
– Rest 1:30 between rounds.
Beginner:
Every 1:30 for 6 rounds:
16 air squats
10 hollow rocks
Max burpees
– Rest 1:30 between rounds.
Home Workout:
Every 1:30 for 6 rounds:
16 single-leg squats
10 weighted sit-ups (15/20 lb)
Max burpees
– Rest 1:30 between rounds.
Movement scaling options:
Single-leg squats: Reps, foot-assisted single-leg squats, air squats
GHD sit-ups: GHD sit-ups to parallel, hollow rocks
Burpees: Up-downs, burpees to an elevated surface
Cool down:
Accumulate:
:30 calf roll/side
:30 shin roll (tibialis anterior)/side