Time Cap: 13 minutes

STIMULUS and GOALS
Workout stimulus is moderate intensity and will be paced chipper style. There is a very heavy focus on core strength with moderate volume GHD’s and toes to bar.

WORKOUT STRATEGY & FLOW
GHD’s: Due to toes to bar later in the workout, consider breaking this movement into sets that will allow for them to maintain intensity later on. If needed, the Movement can be modified to GHD’s to parallel or abmat situps. For female athletes, placing a 6in pad below the GHD for hand targets still counts at Rx. Keep head neutral and go wide with your hands. Sitting up, cue yourself to throw arms, breathe out, and extend legs. Neutral head positioning and breathing with each rep will aid in preventing
"GHD headaches".

Burpee to 6 in target: Find a bar that is 6inch from max reach when standing tall and hands overhead. A small PVC pipe can be inserted in the rig to create a custom height bar. Both hands must make contact with the target. Missing with one hand results in a redo of the jump (but not the burpee). Making small marks for the hands on the floor will help keep you in proper positioning under the bar so they don’t start "inching" away from the bar with each rep. Goal is non-stop moving at a steady pace that does not burn the athletes out early. Using the clock as a pace setter here can help move quickly and effectively!

Toes to bar: Core will already be fatigued from initial GHD’s. Risk for burnout is high as a result of this, unless you are good at these or have been doing a large volume (like we regularly do!).