Banded warm-up

2 sets:
5 plank to downward dog
10 banded pull-aparts
10 banded pass-throughs

Dynamic warm-up

1 set:
:30 single-unders
10 alternating plank reach-throughs
10 leg swings/leg (front to back)

1 set:
:20 single-unders (right leg)
:20 single-unders (left leg)
20 mountain climbers
10 sit-ups

1 set:
:20 double-unders
10 banded wide-stance good mornings
10 sit-ups
:20 double-unders

- RX -
2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 chest-to-bar pull-ups

- INTERMEDIATE -
2 rounds for time:
50 double-unders
40 AbMat sit-ups
20 chin-over-bar pull-ups

- BEGINNER -
2 rounds for time:
40 single-unders
20 AbMat sit-ups
20 ring rows

- MASTERS 55+ -
Same as Rx'd

Post workout
EMOM 10:
Min. 1 | 10 GHD back extensions
Min. 2 | :20 side plank hold/side

Accumulate:
30 reach, roll, and lift

2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 double-DB renegade rows (35/50 lb)