Every 2:00, complete a set:
12-8-6-4-2
Front Rack In-Place Lunges (Alternating)
Increase loads across each set
After the set of 2, put equipment away and prep for Part 2.
[3:00 rest before starting Part 2]
[COMPETE]
For Time:
40-30-20:
Abmat Sit-ups
Russian Kettlebell Swings 53/70
Directly into…
30-20-10:
GHD Sit-ups (or Medball Overhead Sit-Ups)
Barbell Good Mornings
[TRAIN] For Time:
40-30-20:
Abmat Sit-ups
Russian Kettlebell Swings 53/70
Directly into…
30-20-10:
Overhead Medicine Ball Sit-ups 10/14
Empty Barbell Good Mornings 35/45
[SWEAT]
For Time:
40-30-20:
Abmat Sit-ups
Russian Kettlebell Swings 35/53
Directly into…
30-20-10:
Overhead Medicine Ball Sit-ups 10/14
Empty Barbell Good Mornings 35/45
AFTER PARTY- 5 Sets For Quality:
:30 Front Rack Hold
7 Strict Toes to Bar
Increase in weight across sets
AT HOME
For Time:
40-30-20
Sit-ups
SIngle Dumbbell Russian Swings
Directly into…
30-20-10
Weighted Sit-ups
Dumbbell Weighted Good Mornings
EQUIPMENT-FREE
For Time:
40-30-20
Abmat Sit-ups
Glute Bridges
Directly into…
30-20-10
Weighted Sit-ups (Grab any Item)
