10/20/2021

RX

AMRAP 20:

10 GHD Hip Extensions

100m Farmer Carry (50/35#)

10 Weighted Sit-ups (20/14#)

- Add 10 reps to the Hip Extensions and sit-ups after each round.

INTERMEDIATE

AMRAP 20:

10 GHD Hip Extensions

100m Farmer Carry (35/25#)

10 Weighted Sit-ups (20/14#)

- Add 10 reps to the Hip Extensions and sit-ups after each round.

BEGINNER

AMRAP 20:

10 GHD Hip Extensions

100m Farmer Carry (25/15#)

10 Sit-ups

- Add 10 reps to the Hip Extensions and sit-ups after each round.

COOLDOWN

3 Sets

:30 Press-up Hold

:30 Groiner Stretch / Side

:30 Lacrosse Ball Calves / Side

:30 Lacrosse Ball Forearm / Side

MOVEMENT SCALING OPTIONS

GHD Hip Extension | Range of Motion, Good Morning DB Farmer Carry | Load, DB Step-ups

Sit-ups | Reps, Plank Hold