Workout of the day

Warm-up: At a low intensity, perform the following for 3 rounds:

4 Walkouts
8 Calorie Bike
12 Air Squats

Skill 1) Rowing

Skill 2) Abmat Sit-ups, V-ups, GHD Sit-ups

Member Option:
Individual Quarterfinals Test 4:
20 Minute AMRAP:
1000m Row
50 GHD Sit-ups
500m Row
25 V-ups

Conditioning:
20 Minute AMRAP:
500m Row
20 Abmat Sit-ups
600m Bike
10 Knee-Raises

Stimulus

My recommendation is to move slow and practice these movements (maybe add 1-3 straight arm strokes after every 10th stroke). Abmat sit-ups can be anchored with dumbbells, knee-raises can hanging marches (alternating legs, one leg stays on the ground). You may become sore in the abs and tight in the hip flexors over the next few days, I suggest couch stretch and rolling out as a cooldown