5 rounds: alternating every 90 sec.
- 10-15 Hip extension in GHD
- 6-8 x reps each leg Front rack reverse lunge with barbell
- 8-12 Squat w/2 heavy dumbbell
8 min Tapata alternating:
Advanced: GHD sit up and KB american swing
Intermediate / rookies : Weighted sit up and KB american
*The purpose of this workout is to have the same amount of reps from start to end