AMRAP 6 min
(~10 reps of each):

*Partial ROM GHD Sit-ups*

Single Unders
Single Under Bellhops (Front to Back)
Single Under Skier Hops (Side to Side)
Single Under Run in Place
Partial ROM GHD Sit-ups
Single Under Left Leg
Single Under Right Leg
Single Under + Double Under or Double Unders

*work in on the GHD's as available*

3 Sets x 5 Straight-Leg Weighted Sit-ups

• Rest :30 between sets.
• Focus on the range of motion and using the ball to help speed up
the rep.
• Reduce loading if an athlete cannot perform 5 fast and smooth
reps in a row.

3 Sets x 5 V-ups

• Rest :30 between sets.
• Perform the first set with knee tucks.
• Perform the second set with straight legs and hands to the thighs.
• Perform the third set with full range of motion reps.

PROVE IT ROUND | 3:00

1 Set:
20 Unbroken Double Unders (or variation)
10 GHD Sit-ups (or variation)

50-40-30-20-10
Doubles Unders
GHD Sit-ups

Intermediate:
Weighted Straight leg Sit-ups

Beginner:
Single Unders
AbMat Situps

Accumulate:
25 GHD Hip Extension
20 GHD Back Extensions
15 GHD Hip & Back Extensions

3 sets:
1 Legless Rope Climb
3 Rope Climbs
5 Strict Toes-to-Rope
- Rest 1:30
- Hang from the rope for the strict toes-to-rope