100 GHD Sit up
100 Back Ext.
Alternate Between the two performing 10 reps each then flip over and 10 Back Ext.
This is not for time, Several people can use one machine.
5 x 10
If you can’t perform this skill, shame on you. Use this time to work on your thoracic area.
Kettlebell Snatch @70/45
Box jump @30/24
HandStand Push up