A. Back squat – Find your 2 rep max.
B. Baseline –
Row 500 m, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (sub ring rows if needed).
Compare to March 11 2016, Nov 2 2015, March 30 2015, Dec 1 2014, May 20 2014, Jan 8 2014, Aug 8 2013 (and whenever you completed your On Ramp Baselines).
C. 3 rounds of:
20-30 GHD hip extensions, 10-25 GHD sit-ups (if you are new to the GHD sit-ups, do NO MORE THAN 10 reps per round, even if it feels okay while you’re doing them.)