DYNAMIC WARM-UP | 10:00
1 set:
:30 bike (easy pace)
20 alternating plank reach throughs

1 set:
:30 bike (moderate pace)
20 alternating Cossack squats
20 sit-ups

1 set:
:30 bike (fast pace)
20 air squats
20 v-ups

GHD SIT-UP PROGRESSION AND REVIEW | 10:00
GHD SIT-UP FOCUS
GHD sit-up (1/4 ROM) Legs stay flexed while seated and on the descent, then aggressively straightened on the way up.
GHD sit-up (parallel) Aggressive straightening of the legs on the way up and abdominals stay tight.
GHD sit-up (full ROM) Aggressive straightening of the legs on the way up. Shoulders, hips, and knees are all in a straight line.

WORKOUT PREP | 6:00
2 sets:
:20 bike (fast pace)
– Rest :10
:20 GHD sit-ups
– Rest 1:10

RX

AMRAP 10:
15 GHD sit-ups
14/20 Echo bike calories

INTERMEDIATE

AMRAP 10:
15 GHD sit-ups to parallel
14/20 Echo bike calories

BEGINNER

AMRAP 10:
15 sit-ups
9/15 Echo bike calories

For quality:
21-15-9:
GHD hip extensions
GHD back extensions

2 sets:
:30 frog stretch
:30 couch stretch/leg