Set your Smartwod timer or equivalent for 20 x 45 second rounds.
For ten rounds on (45) off (45) either:
Row for max cals
AirDyne for max cals
Cycle for max cals
Skip (dus or singles) for max reps
Rest five minutes and reset timer, then
for ten rounds on (45) off (45) either :
Hang power Clean for max reps
—or—
Air squat for max reps
—or—
Sit-ups for max reps
—or—
Push-ups for max reps
At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Leg gains. 5rounds 20 Calf raise (flat foot to tip toes, feet together) 15 Glute Brid
At completion any WODs you complete: 20 Down ups 21 Sit ups (For the year, 2021) BODYWEIGHT at home Emom 16mins Odd- 8 Burpee Tuck Jumps Even - 12 Sit ups GYMNASTICS at home 5 Rounds 50
At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 5 x 50 Air Squats 1 min rest between Every 2mins: 5 Press ups 5 Squat Jumps GYMNAST