20 total minutes of:
:20 sec. Airdyne
And, 10 total rounds of:
5 Ab wheel roll-outs
10 “Prison”* Abmat sit-up
Count rounds and half-rounds completed on part 1, and total time to completion of parts 1 and 2.
Today, jumprope/ Airdyne may be broken into 5-minute increments if desired. Perform 5 minutes, 10 minutes, or 15 minutes, interspersed with sit-up sets (5 + 10 = 1 set). Strategize wisely, and hustle on the switches from station to station; partitioning work should not equal increased rest.
*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.