Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups (new to intermediate athletes complete ab-mat sit-ups)
14 single-arm dumbbell push jerks
Use a single, heavy dumbbell and alternate arms each rep.
Tips: Avoid a high volume of reps on the GHD if you have not had previous exposure to it. Use a dumbbell that is manageable, yet challenging.