20 sec. work/ 10 sec. rest x 32 (8 each) of:
KB/ Mace kayak
Rotate between movements in each 20 sec. round, and hustle on the switches. Work hard to match output throughout.
*Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides in each rep.
**Today, situp is performed “prison style” with interlocked fingers and both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.