250121

For time:

– RX –
For time:
2:00 plank hold
400/500-m row
30 V-ups
30 pull-ups
30 knees-to-elbows
400/500-m row
2:00 plank hold

– INTERMEDIATE –
For time:
1:30 plank hold
400/500-m row
20 V-ups
20 pull-ups
20 knees-to-chest
400/500-m row
1:30 plank hold

– BEGINNER –
For time:
1:00 plank hold from the knees
200/250-m row
20 sit-ups
20 ring rows
20 hanging knee raises
200/250-m row
1:00 plank hold from the knees

– MASTERS 55+ –
For time:
2:00 plank hold
400/500-m row
30 V-ups
30 pull-ups
30 knees-to-elbows
400/500-m row
2:00 plank hold

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Skill Work

Post-workout

Accumulate:
30-50 GHD hip extensions or good mornings

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