1. Warm up / mobilise
2. Skills
GHD Sit up
3. Core
5 x 10 to 15 GHD Sit up (for more experienced athletes)
5 x 5 to 7 GHD Sit up (for newer athletes)
4. WOD
AMRAP7
1 minute Burpees
1 minute Box Jumps (24/21)
1 minute Plank (If the plank fails during the minute, complete the remainder of the minute with Press ups)
1 Minute Med-ball Cleans
1 minute Back Extensions
1 minute Jumping Pull ups
1 Minute Burpees
Rest for exactly 3 minutes then repeat
4. Recovery