Warm-Up
3 Rounds
200m Run
10 Glute Activation Steps (each way)
8 Ring Rows
8 Air Squats

:15 Strength
Back Squats
Every 2 minutes
1×10 @ 60%
1×8 @ 65%
1×8 @ 70%
1×8 @ 75%
WOD
*our coaches are here to help you, take their advice. If you haven’t spent any time on the GHD do ab mat sit ups. if you are just starting on the GHD do no more than 30 then switch to abmat

5-10-15-20-15-10-5
Pull-ups
GHD’s or Ab Mat Sit Ups
*2 Wall Walks after each round
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate intensity across the entire workout.
:55 Cool Down
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose