30-40 total reps @ skill work weight (Up to 60% of 1RM)
Break into sets of 3, 5, or 10 based on chosen weight and areas needing most work. Practice with the goal of making noticeable improvement in position, execution, and fluidity. Rest as needed between sets.
Then, 10 aggressive minutes of:
1 Sprint start*
Abmat sit-up (Start at 3 reps, increase in 3-rep increments each pass)
Score is simply the highest number reached in Abmat sit-up round.
Then, 2 rounds of:
2 minutes Airdyne (Arms-only)
2 minutes Airdyne (Forward)
2 minutes Airdyne (Backward)
All rounds are performed at 50-60% pace.
*Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately transition to sit-up.