Much punishment ahead for the core today!
- 10 reps of GHD hip extension
- 10 reps of GHD sit-ups
- 10 side crunches per side on oblique flexor
- 100 jump ropes
- 1 minute plank
The GHD is the more advanced apparatus at use here; it's simple to substitute simple crunches or sit-ups, and hip extension on the oblique flexor.
If you have difficulty jumping, try substituting battle ropes (alternating arms) using short, quick strokes.