Complete as many rounds as possible in 20 minutes of: 5 pull-overs 20 GHD sit-ups 1-minute plank hold
Scaling: Watch ”The Pull-Over” and practice the movement. If you are unable to complete a pull-over, modify the movement to a jumping pull-over or jumping pull-up. Athletes who are less familiar with the GHD should modify to sit-ups.
Intermediate Option: Complete as many rounds as possible in 20 minutes of: 3 pull-overs 10 GHD sit-ups 10 sit-ups 1-minute plank hold
Beginner Option: Complete as many rounds as possible in 20 minutes of: 5 jumping pull-ups 20 sit-ups 1-minute plank hold (accumulate)