DYNAMIC WARM-UP
1 set:
:30 bike
:10 rest
:30 lying tuck hold
:10 rest

1 set:
:30 bike
:10 rest
:30 hollow hold
:10 rest

2 sets:
:30 bike
:10 rest
:30 hollow rocks
:10 rest

STATIC STRETCHING
1:00 couch stretch (each leg)
1:00 alternating cat/cow

GHD SIT-UP REVIEW AND PROGRESSION
Set-up:

Feet locked in.
Hips off the back of the pad.
Slight bend in the knee.

PROGRESSION FOCUS
Quarter range of motion rep Athletes should lower until they reach their target. Athletes should squeeze their legs to utilize their quads and create momentum to sit up.
Half range of motion rep Lower to the target. Athletes should squeeze their legs to utilize their quads and create momentum to sit up.
Full range of motion rep Athletes lower until their hand reaches the target. Athletes should squeeze their legs to utilize their quads and create momentum to sit up.

RX

EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 GHD sit-ups

INTERMEDIATE

EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 GHD sit-ups to parallel

BEGINNER

EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 sit-ups

On a 3:00 clock:
Max-cumulative ring support hold
– Perform 10 supermen every break.