7 rounds for time:
10 burpees-to-target (6 in)
20 sit-ups

TIMECAP: 13:00

DYNAMIC WARM-UP | 10:00
AMRAP 7:
100/150-m row or ski
10 alternating elbow to instep
8 broad jumps
6 push-ups to down dog

PROGRESSIVE-SPECIFIC WARM-UP | 8:00
1 set:
10 up-downs
:20 plank hold

1 set:
10 up-downs to a target (6 in)
20 mountain climbers

1 set:
10 burpees-to-target (6 in)
10 sit-ups

PRE-WORKOUT TEST | 5:00
1 set:
1:00 max calories (row, bike, or ski)
10 burpees-to-target
10 sit-ups

POST-WORKOUT SKILL WORK | 10:00
Beginners: 20 weighted good mornings (empty barbell or training bar)
Intermediates: reduced volume and/or reduce ROM if athletes are unable to maintain neutral spine.
Advanced: as prescribed.

3 sets:
25 GHD hip extensions
– Rest as needed between sets.

STRETCHING | 5:00
1 set:
1:00 cobra stretch
1:00 couch stretch/side