30-20-10 reps for time of:
GHD sit-ups (Scale=AbMat Sit-ups)
Toes-to-bars (Scale=Hanging knee raises)
Wall-ball shots (Rx=20/14)
Tips: Only perform the GHD sit-ups as prescribed if you have completed 50 full range-of-motion reps in a workout within the past month. If you have not recently done a high volume of GHD sit-ups, reduce the range of motion. If you have not performed GHD sit-ups in a workout, use AbMat sit-ups. If unable to complete 10 consecutive toes-to-bars, consider scaling to a hanging knee raise.