physical. 02/11/14

    8 rounds of:

    Max duration hollow rock/ hold
    Corresponding duration “Prison” Abmat sit-up*

    Hold a flawless hollow position as long as possible in each round.
    If time drops below 30 seconds:
    Perform a full 30 seconds of Abmat sit-up per round. If time exceeds 2 minutes: Perform just 2 minutes of “Prison” Abmat sit-up per round.

    Then, 2 rounds of:

    1 minute Airdyne @ 75%
    1 minute rest
    :45 sec. Airdyne @ 75%
    :45 sec. rest
    :30 sec. Airdyne @ 100%
    :30 sec. rest
    :15 sec. Airdyne @ 100%
    :15 sec. rest
    100 Jumping jacks (Hands touch hips and overhead)

    Note: Jumping jacks in round 1 transition immediately into Airdyne to begin round 2.

    *In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. If proper position becomes unsustainable, adjust to regular Abmat sit-up.