Warm-up AMRAP 6:
5 Partial ROM GHD Sit-ups
10 Reverse Lunges
10 PVC Good Morning
10 Toe Touch + Jump
5 Burpee Broad Jump
Rx’D:
3 Rounds:
24 GHD Sit-ups
36 Single Arm DB Hang Power Cleans* (50/35#)
48 Alternating Pistols
*Use 1 Dumbbell
Level 2:
3 Rounds:
24 GHD Sit-ups**
36 S. Arm DB Hang Power Cleans* (35/25#)
24 Alternating Pistols
*Use 1 Dumbbell
**Partial Range of Motion.
Level 1:
3 Rounds:
24 Weighted Sit-ups (10/8#)
36 S. Arm DB Hang Power Cleans* (25/15#)
48 Reverse Lunges
*Use 1 Dumbbell
Accessory:
3 Sets:
1:00 Max DB Pull Over
1:00 Max DB Curl-to-Press
Stretching:
3 Sets:
:30 Groiner Stretch / Side
:30 Sit & Reach / Leg
:30 Sit-ups
