MONDAY 5/15/2017

5 rounds NFT

• 10 Single Arm Straight Legged KB Sit-up - Right
• 10 Single Arm Straight Legged KB Sit-up - Left
• 20s Long Bridge
• 15 Straight Legged GHDSU

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Single Arm Straight Legged KB Sit-up  - begin flat on your back with a KB held straight arm over head. Use your abs and press the weight up to sit-up, then slowly round the back and lower to your back. 

Long Bridge  - Begin in a push-up position, and round your ribs up as much as possible. Squeeze your butt to keep your hips flat. Slide your hands out as far as possible while holding the round shape, then hold for 20s.

Straight Legged GHDSU  - Set the foot holder a little farther than normal and lock your knees. Do NOT go all the way back to the floor if it is uncomfortable. The idea is that locked knees will minimize the work your quads and hip flexors are doing to isolate the abs.