RX

AMRAP 10:

15 GHD sit-ups

14/20 Assault bike calories

INTERMEDIATE

AMRAP 10:

15 GHD sit-ups to parallel

14/20 Assault bike calories

BEGINNER

AMRAP 10:

15 sit-ups

9/15 Assault bike calories

Post workout:

For quality:

21-15-9:

GHD hip extensions

GHD back extensions

2 sets:

:30 frog stretch

:30 couch stretch/leg