Remember today is designed to be as hard as you want it or on the easier side. If you’ve been crushing the hero workouts with consistency, you may need a day to dial back intensity and overall tissue breakdown. That is what today is designed to be. You will still accumulate a good amount of work and can still be at high intensity but also not much eccentric loading. However you choose to attack this today, your score is based on how many sit ups you get each round.
3:00 Row or Bike building in intensity each minute
_________
3 inch worm
6 Spiderman
8 ground to overhead (no weight)
2 rounds
__________
5 KB Deadlift
5 KB Swing
5 Sit up
3 rounds for quality
RXConditioning:
10 rounds, Every 2:00 on/ 1:00 Rest
15/10 Cal Bike or Row
10 KB Swing (53/35lb.) *American
Max Sit Up
Intermediate:
10 rounds, Every 2:00 on/ 1:00 Rest
12/9 Cal Bike or Row
10 KB Swing (35/20lb.) *American
Max Sit Up
Baseline:
6 rounds, Every 2:00 on/ 1:00 Rest
10/7 Cal Bike or Row
10 KB Swing (15/10lb.) *American
Max Sit Up
3×15-20
GHD Hip Extension
Or
3×30 Alternating superman
