– CORE & GRIP –

4 sets:

:30 sec L-Sit Hold on Box Dip Position
18-25 GHD Sit-ups

*Rest as needed here.
*Modify GHDs as needed. Could perform Weighted AbMat Sit-ups or 1/2 GHDs.
*Score = total GHDs completed.

– WORKOUT OF THE DAY –

4 Rounds For Time:

12/15 Cal Echo Bike
15 Box Jumps
800/600/400/200 Meter Run

*TC: 18:00
*Increase your pace as you advance in rounds. Start a bit more conservative in rounds 1-2 so you can push in the final 1-2 rounds.

F: Step-ups
P: 20/24”
E: 24/30”