Workout
Run 400, then (Clock starts with run)
For time:
30 overhead walking lunges
30 knees-to-elbows
30 Ab mat sit-ups
30-cal. row
30 Ab mat sit-ups
30 knees-to-elbows
30 overhead walking lunges
With a plate: 45/25
*Just a good ol’ fashioned chipper today. You’re going to hold a plate today for only the lunges, everything else is ‘unweighted’. No GHD scale for the sit ups as this is already a core-intensive workout, what with the 60 Knees to elbows and and lunges with the plate overhead. It can be easy to ‘over scale’ the knees to elbow and make them as easy as possible just to get through them as quickly as possible. Here’s how you avoid that – don’t do it. Just because it’s a simple answer doesn’t mean it’s easy to execute. Sure, you want to get through it as quickly as possible, but what advantage are you gaining if you scale the movement so much that you are now using your hip flexors more than your core. You’re missing the point of the movement. Same with the OH lunges. If you’re now over extending your low back to support the weight overhead because *that’s* the only way you can do the lunges… bruh.. just drop the ego, lower the weight, and do them correctly. I don’t want you asking ‘why does my low back hurt??’ because I’m telling you now why it hurts.