“Baseline”
500m row
40 squats
30 situps
20 pushups
10 pullups
Then, 3 rounds:
10 GHD Hip Extensions @ 3010
Max time L-sit or tuck-sit hold
3010 means 3 sec down, 0 sec pause at bottom, 1 sec up and 0 sec pause at top. This is not for time. Go straight from the GHD hip extensions to the L-sits, but rest approx. 90 seconds between rounds.
