10 Tire flip
Then, in any order and configuration you choose:
50 Slam ball (sets of no less than 10 reps)
50 Bodyweight row (sets of no less than 5 reps)
50 Handstand push-up/ pike push-up (sets of no less than 5 reps)
50 Kettlebell “Power swing“ (sets of no less than 10 reps)
100 “Prison” Abmat sit-up* (sets of no less than 10 reps)
Choose your own path in the main piece today, adhering to the rep schemes listed above. Less experience= more partitioning, more experience= less partitioning.
*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 that position becomes unsustainable, adjust to 2/1 regular Abmat sit-up.