Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups or 20 Abmat sit ups
10 left-arm overhead walking lunges (50/35) *DB or KB
10 right-arm overhead walking lunges (50/35) *DB or KB

Tips: Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.