For TimeAdvancedDaily~12 min

Back Squat & GHD Sit-Up

Partner

3 rounds for time of:

21-15-9back squats (225/155 lb)42-30-18GHD sit-ups

Equipment

BarbellPlatesGHD

Stimulus: Heavy descending couplet testing posterior chain strength endurance and midline stamina. Rx load should allow 7-10 rep unbroken sets early, transitioning to singles/doubles. GHD volume demands intelligent pacing to avoid hip flexor cramping. Target sub-15 minutes.
Score Type: Time
Rep Scheme: Descending