10 Turkish Get-up @ max 35lb. W, 55lb. M
20 Kettlebell halo/ Mace 360 @ as heavy as possible
1 minute rest, then:
50 “Prison” Abmat sit-up
:20 seconds slam ball @ 15lb. W, 25lb. M
50 V-up
:20 seconds push-up
25 “Prison” Abmat sit-up
:20 seconds slam ball @ 15lb. W, 25lb. M
25 V-up
:20 seconds push-up
Note both total time and reps completed. 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. Keep your ass on the ground throughout. If proper position becomes unsustainable, adjust to regular Abmat sit-up.