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Thursday

Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation

1 set:
:30 bike (easy pace)
20 alternating plank reach throughs

1 set:
:30 bike (moderate pace)
20 alternating Cossack squats
20 sit-ups

1 set:
:30 bike (fast pace)
20 air squats
20 v-ups

Warm-up
Warm-up
GHD SIT-UP BB 35/45# SIT-UP PROGRESSION AND REVIEW
3-5 Reps GHD or sit-up (1/4 ROM)
3-5 reps GHD sit-up (parallel)
3-5 reps GHD sit-up (full ROM)

Warm-up
Warm-up
WORKOUT PREP
2 sets:
:20 bike (fast pace)
– Rest :10
:20 GHD or BB 35/45# sit-ups
– Rest 1:10

Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
15 GHD sit-ups (or 35/45# BB sit-ups)
14/20 Echo bike calories

INTERMEDIATE
AMRAP 10:
15 GHD sit-ups to parallel (or 35/45# BB sit-ups)
14/20 Echo bike calories

BEGINNER
AMRAP 10:
15 sit-ups
9/15 Echo bike calories

INTENDED STIMULUS
Complete 5+ rounds.
Lower body intensive workout.
GHD sit-ups should be unbroken the entire workout.
Finish the calories on the bike in 1:20 or less.

Finisher
Metcon
For quality:
21-15-9:
GHD hip extensions
GHD back extensions

Cool Down
2 sets:
:30 frog stretch
:30 couch stretch/leg

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