5 rounds for time of:
25 GHD sit-ups
25 back extensions
5 legless rope climb

Each rope climb should begin and end seated on the floor. Post time to comments.

Back extensions are a more advanced version of the "extension series" of movements. They require more awareness and strength to complete proficiently than the standards hip extensions we typically do. Because of that we'll be working a bit on them today in order to at least familiarize our athletes with the basics and allow for some of you to get more of a feel of these during the workout.

Just like the GHD sit up these are potent movements and require small doses at the start in order to build up slowly.