Level 1

Ring Dips  3 X 15

Unbroken Pull Ups 3 X 15

Level II

3 Unbroken Muscle Ups 

Rest 45 seconds.

5 times.

Then.

GHD Hip Extension  4 X 8

add weight each set

Then.

30 Ab Mat Sit Ups

1 Minute 6" Leg Raise Hold

3 times.

Post Rx or not, load and times.

Coaching Tips:  Scale load and movements to match your current fitness level.  To receive an Rx on the first workout the pull ups must be done unbroken for level 1 and the muscle ups must be done unbroken for level 2.  GHD hip extensions are 4 sets of 8 reps with weight.  Use your glutes and hamstring to open your hips, not your lower back. Keep good form in doing these as there can be a higher than normal chance of injury when form deteriorates. Pay close attention to your form. The sit up workout goes like this: you do 30 sit ups and right after the last one you hold your feet 6" off the ground for 60 seconds. You cannot rest during this phase of the exercise. You can rest as long as needed before you attempt the leg raise hold.

Carissa practicing her KB pistols off of a bench.