15 Plyometric push-up (Each rep scaled to ability)
25 Sandbag shoulder @ minimum 85lb. W, 115lb. M
50 “GYAOTG” @ as heavy as possible throughout
Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.
Use elevator or rocking chair, and switch between them as desired. Break “GYAOTG” sets into no less than 10 reps, with short, specific rest between if needed. Keep all reps as heavy as possible with excellent positioning. Movement may be weighted with kettlebell, sandbag, bumper plate.
Then, 5 rounds of:
1 minute anchored Abmat sit-up (Count reps each round)
50 revolutions Airdyne @ 100% (Note calories each round)
Today, feet are anchored at squat width, toes pointed forward with sandbag, dumbbells, partner, etc. Range of motion in sit-up does not change- shoulders touch at the bottom, back upright and flat at the top. Goal is to accumulate as many total sit-ups as possible, and to match calorie output in each round. At trainer’s discretion, any visible drop in effort may equal added minute/ rounds.