30 sec. on/30 sec. off
Superman on GHD
Today’s interval workout is a mashup of midline movement, both in dynamic and static holds. Perform 30 sec. on, 30 sec. off of each movement down the list, then repeat the 4 movements for 4 total rounds. The fatigue will set in after the second round and make this workout very challenging.
The preferred method for the L-sit is to be on the parallettes, however, it can also be performed stabilizing at the top of the rings or hanging from a Pull-up bar. See Scaling below for difficulty.
The GHD machine is used for the Hip Extensions and Supermans. If this will not work logistically, prioritize the Hip Extensions to be performed on the GHD, and sub a Superman on the ground holding 5-lb. plates in the hands to increase difficulty. If you don’t have any or enough GHDs to accommodate the Hip Extensions, sub heavy Russian KB Swings (32/24 k).