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

Workout of the Day:
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



©2015 NATURAL SELECTION. ALL RIGHTS RESERVED