12 GHD Sit-ups
12 Alt. MB Reverse Lunges (20/14 lb., 6 each leg)
12 Box Jumps (20 in.)
Perform 1 round every 90 sec.
After a good amount of heavy Shoulder-to-Overhead yesterday, today we are lightening the load and focusing on the lower body and midline. The workout is performed as 10 rounds x 90-sec. windows of time for a continuous 15 min. At the beginning of each 90 sec., you’ll perform sprint-like intervals with the triplet above. The goal is to move fast and with purpose between transitions and during each movement’s cycle time.
The MB Reverse Lunges are performed holding the MB anywhere on the body—at the chest or shouldered. Execute by taking a step backward rather than forward with the lead leg. On the box, the height is 20 in. for all.
Your score is the cumulative time to perform work each round (take the sum of 10 scores).
Since we have a tight time frame to finish 36 reps, the goal is fast, unbroken movement. The Sit-ups (GHD, Weighted, or Floor) should be performed slightly under 30 sec. The Lunges and Box Jumps together should take roughly 30 sec. Each round, we are looking for 1 min. of work to 30 sec. of rest. We understand this will be a tight time frame for many athletes, so scale accordingly to get at least 30 sec. of rest each round. We don’t want this turning into 10 rounds for time.