10 to 15 minutes - GHD skill work
GHD Sit-up, Back extension, Hip extension, Hip-Back, isometric hip extention holds (Superman hold)
15 Minute AMRAP:
800M Run Buy-In
50' Burpee Broad Jump
10 Abmat sit-ups
15 Wallballs (20/14)
Note: 15 minutes includes 800M run. Once run is complete, athlete has remainder of 15 minutes to obtain as many rounds of burpee broad jumps and wallballs.