3 rounds of:
6 Ab wheel roll-outs
12 “Prison” Abmat sit-up*
18 Kettlebell kayak** (25lb. + W, 35lb. + M)
20 Band crawl
:20 sec. rest
If needed, rest up to 1 minute between sections (not during).
*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 proper position becomes unsustainable, adjust to 2/1 regular Abmat sit-up.
**Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.