Author: WodUp

Posted on

December 21, 2019 – CrossFit for Health

A. Happy Hour

3 Rounds:
12 Power Cleans
12 Chest to Bar Pull-ups
12 Push Jerks
12 Toes to BarScoring: Not Scored

## GENERAL
* "Happy Hour" is a repeat workout from 4.7.17
* These 3 rounds include 2 barbell movements and 2 gymnastics movements
* Expecting the 144 rep workout to take somewhere between 9-18 minutes to complete
* Since this is all we have on the menu today, it's a great opportunity for athletes who would normally scale to go a little heavier on the barbell and challenge themselves on the gymnastics

## GYMNASTICS MOVEMENTS
* Looking to complete these 12 reps in 3-4 sets maximum today
* Adjust volume or choose variations that allows this to happen

## BARBELL MOVEMENTS
* Let's choose our barbell weight today based on the limiting factor, which tends to be the push jerks
* Both movements are ideally completed at the same moderate weight with one barbell, unless there is a big difference in capacity between the jerk and clean
* Choose a weight that you can complete the Push Jerks in 1-2 sets each round
* The Power Cleans will likely be completed in small sets or singles throughout

## DAILY VIDEO
[Click Here](https://youtu.be/f5yxYpmWoe4)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)

Alternating Bird Dogs [Click Here](https://youtu.be/yS3FoUwVV5E)
Front Plank
Shoulder Taps [Click Here](https://www.youtube.com/watch?v=8QbRiNrLAD8)

Hollow Hold [Click Here](https://youtu.be/EJvFiNvuuXw)
Superman Hold [Click Here](http://youtu.be/F0bQ8PiGa80)
Side Plank (15 Second Each Side)

Barbell Bent Over Rows
Barbell Front Squat Hold (Active Position)
Barbell Overhead Hold

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

**DEMO VIDEO** [Click Here](https://youtu.be/Ff_dtGJKgxM)

# MOBILITY (12:00 – 20:00)
## Banded Hip Flexor Stretch: 1 Minute Each Side
[Click Here](https://youtu.be/cybAU1sKy6s)

## Banded Hamstring Stretch: 1 Minute Each Side
[Click Here](https://youtu.be/PzAKnSyF8gA)

## Banded 3-Way Shoulder: 40 Seconds Each Position
[Click Here](https://youtu.be/0JfPWFg3uQ0)

# TEACHING (20:00 – 30:00)
## CHEST TO BAR PULL-UPS
### Hips High
With the increased range of motion in the chest to bar pull-up, we can aim to get the hips closer to the bar. The higher the hips are, the less distance that needs to be covered with an upper body pull. The whole motion starts with aiming the feet higher, which keeps the body hollow and primes us for good hip extension. Think: *Feet High – Hips High – Arms Finish. *

### Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Pull-ups
3 Chin Over Bar Pull-up
3 Chest to Bar Pull-ups

### Movement Subs
Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bars
Jumping Chest to Bars
Ring Row

## TOES TO BAR
### Hips Back
On the theme of hips, let's aim to get the hips behind the bar in the toes to bar. When the hips remain under the bar, we're more likely to end up swinging around. Pushing down with straight arms so the hips travel back is a great way to maintain a solid rhythm with whatever variation is chosen.

### Movement Prep
3 Knees to Chest
3 Knees to Elbow
3 Toes to Bar

### Movement Subs
Reduce Reps
Feet as High as Possible (While Maintaining Rhythm)
Knees to Elbows / Chest / Waist

## POWER CLEANS & PUSH JERKS
### Get Tall, Get Small
Our focus on both of these movements is extending the hips hard and getting under the barbell quickly. Simply put: *"Get Tall, Get Small."* Two drills at each movement that will help us with quickly opening the hips and closing the hips are Tall Cleans and Tall Jerks. Both of these drills begin at triple extension and focus on dropping under fast to receive the weight. ***Take a look at the daily video for a visual of both movements. ***

### Power Clean Movement Prep
6 Tall Cleans
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans

### Push Jerk Movement Prep
6 Tall Jerks
6 Push Jerks

# PRACTICE ROUNDS (30:00 – 40:00)
# 1 Round
5 Power Cleans (Lighter Weight)
5 Pull-ups
5 Push Jerks (Lighter Weight)
5 Knees to Elbow

*Build to Workout Barbell Weights*

# 1 Round
3 Power Cleans
3 Chest to Bar Pull-ups
3 Push Jerks
3 Toes to Bar

# STRATEGY + WOD (40:00 – 60:00)
## GENERAL
* 12 reps per movement looks innocent on paper, but the total volume and movement combinations can make them a little tougher
* The goal today is to chip away at smaller sets that you see yourself maintaining across the three rounds

## CHEST TO BAR PULL-UPS & TOES TO BAR
* The combination of cleans and hanging onto the pull-up bar can end up being pretty grippy
* Breaking these up into a few sets can reduce time under tension and lead to more sustainability
* Here are a few options:
* **1 Set:** 12
* **2 Sets:** 6-6 or 7-5
* **3 Sets:** 4-4-4 or 5-4-3
* **4 Sets:** 3-3-3-3

## POWER CLEANS
* With the weight being used, holding onto sets is possible, but quick singles could end up being the better option
* With the weight coming back down the the ground anyway, singles can preserve grip for the other movements and allow you to keep moving forward
* If you're confident with bigger sets on the bar, consider the following options:
* **1 Set:** 12
* **2 Sets:** 6-6 or 7-5
* **3 Sets:** 4-4-4 or 5-4-3
* **4 Sets:** 3-3-3-3

## PUSH JERKS
* The Push Jerks are probably the one movement we want to go big on
* If we break these up a lot, we have to do more cleans that don't count towards our score
* Aim for larger sets (1-2) here if possible:
* **1 Set:** 12 Reps
* **2 Sets:** 6-6 or 7-5

# AFTER PARTY
## Body Armor (A)
3 Giant Sets:
100 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows [Video](https://youtu.be/wdadrFLlC2s)
50 Band Pull-Aparts [Video](http://youtu.be/VHRiIjvHJpY)

Rest 1 Minute Between Sets

## Body Armor (B)
3 Giant Sets:
Max Effort L-Sit [Video](https://youtu.be/osOwC3-n6-U)
7 Slow Hip and Back Extensions [Video](https://youtu.be/osOwC3-n6-U)

Rest 1 Minute Between Sets

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December 20, 2019 – CrossFit for Health

A. Wonderwall

For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 DB Thrusters
60 Double Unders, 30 Moderate Weight Deadlifts
60 Double Unders, 30 DB Thrusters
60 Double Unders, 30 BurpeesScoring: Time (lower is better)

# "Wonderwall"
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 DB Thruster
60 Double Unders, 30 Deadlifts
60 Double Unders, 30 DB Thruster
60 Double Unders, 30 Burpees

## GENERAL
* Working through 5 rounds of the 60-30 rep scheme in today's workout
* We're expecting the workout to be on the mid-range to longer side
* It will likely take between 18-25 minutes to complete

## DOUBLE UNDERS
* Looking to complete these 60 reps in just about a minute
* Reduce the volume or choose a variation that allows you to do so

## DEADLIFTS
* Moving a moderate weight barbell right in the middle of this workout
* This should be a load that you can cycle for at least 5-6 reps on each set

## BURPEES
* These are standard burpees – requiring chest to floor, full extension, and a small clap overhead

## DAILY VIDEO
[Click Here](https://youtu.be/TrvHJCV1O0U)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Single Unders
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Medicine Ball Deadlifts

Single Unders
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Air Squats to Medicine Ball

Single Unders
Inchworm to Push-ups [Click Here](https://youtu.be/Et0WRT6Q3sA)
Medicine Ball Slams

Single Unders
Moutain Climbers [Click Here](https://youtu.be/834tNnoe53A)
Medicine Ball Squats

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

**DEMO VIDEO** [Click Here](https://youtu.be/Ff_dtGJKgxM)

# MOBILITY (12:00 – 15:00)
## Barbell Straddle Stretch: 30 Seconds Each Direction (Middle – Right -Left)
[Click Here](https://www.youtube.com/watch?v=O1GwH84zxwg)

## Barbell Ankle Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=VSqAZzdB-UA)

# TEACHING (15:00 – 25:00)
## WALLBALLS
### Spacing
Spacing between the body and the wall is important for good mechanics. Too close to the wall and we're likely having to stay in an uncomfortably upright position, which makes the throw to the target more difficult. Too far away and it will be more challenging to throw the ball to the target and the weight will probably pull us forward on the way down. Start about an arms distance away from the wall and adjust as needed to find your 'sweet spot'.

### Movement Prep
Establish 'Sweet Spot'
5 Thrusters
5 Wallballs

## BURPEES
### Spacing
Let's keep a big gap between the hips and the heels on the jump out of the burpee. Instead of catching in a squat, we can look to catch with the hips higher and legs straighter. With a lot of jumping and squatting today, this position takes some of the strain off the legs.

### Movement Prep
5 Burpees

## DOUBLE UNDERS
### Spacing
When passing in front of the body, the rope should hit about one foot forward of the toes. If the hands are too far back on the body, the rope will likely make contact closer to of underneath the body and make it more likely that we trip. Keep the hands forward and pick a target on the floor for the rope to make contact with on each rotation.

### Movement Prep
30 Seconds of Single Unders
30 Seconds of Double Under Practice

### Movement Subs
Reduce Reps
90 Single Unders
1 Minute of Practice

## DEADLIFTS
### Spacing
Where we want the rope to make contact forward of the toes, we don't want the barbell forward of the toes. At the bottom of each rep, the bar should be further back, centered over the middle of the foot. With a vertical shin, make sure the steel is aligned with where you tie your shoes.

### Movement Prep
Establish Starting Position
10 Empty Barbell Deadlifts

# PRACTICE ROUNDS (25:00 – 35:00)
# 1 Round
10 Double Unders
5 Burpees
5 Wallballs (Workout Weight)
5 Deadlifts (Lighter Weight)

*Build to Workout Deadlift Weight*

# 1 Round
10 Double Unders
3 Burpees
3 Wallballs
3 Deadlifts

# STRATEGY + WOD (35:00 – 60:00)
## GENERAL
* This first half of this workout mirrors itself on the second half, as we have the same movements and rep schemes
* One thing we can aim for is making sure the second half is just as fast, if not faster, than the first part

## DOUBLE UNDERS
* Break up the first 3 rounds of double unders how you see yourself breaking up the last two
* Here are a few options:
* **1 Set:** 60
* **2 Sets:** 30-30
* **3 Sets:** 20-20-20 or 30-20-10

## DEADLIFTS
* Break up your sets before your reps start to slow down
* If you have to grind through slow reps at the ends of your sets, we end up requiring more rest before starting the next set
* Choose the option that keeps you moving without burning up the legs too much
* Here are some options:
* 12-10-8 or 10-10-10
* 10-8-6-4-2
* 5-5-5-5-5-5
* 6-6-6-6-6
* 10 Sets of 3

## WALLBALLS
* Let's take the total number of reps (60) into account when figuring out a break-up strategy
* Approach the first set how you see yourself approaching the second
* Here are some options:
* 20-10 or 15-15
* 12-10-8 or 10-10-10
* 10-8-6-4-2
* 5-5-5-5-5-5
* 6-6-6-6-6

## BURPEES
* Aim for a smooth and steady pace on the opening set
* This first set of 30 is essentially the buy-in to all the movements we're going to have to break-up (wallballs and deadlifts)

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December 17, 2019 – CrossFit for Health

A. 5 Barbell Thrusters @ 100%

B. 5 Rounds for Time:

– 20/15 Calories of Rowing
– 10 Barbell Thrusters

# Thruster
Build to Heavy Single

# "Blitzen"
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/85)

***Kilos: 52/38***

## GENERAL
* "Blitzen" is a repeat workout from 10.29.18
* The thruster in the main focus of today's two part workout
* From the racks, athletes will build to a heavy single thruster in the strength portion
* Expect the 5 rounds to take between 8-15 minutes to complete

## THRUSTERS
* The barbell in "Blitzen" starts from the floor, not the racks
* This should be a moderate thruster weight that can be completed in 1-2 sets each round
* Athletes should aim for something 1 weight jump up from what they are accustomed to using in common thruster workouts

## ROW
* If you're short on rowers, pair athletes up and have athlete 2 start their workout when athlete 1 is off (noting their start time)
* In this case, no one would 'own a rower'
* That means that whatever rower is open following the thrusters would be up for grabs
* You could also double the reps and make it a 'Team of 2' workout

## DAILY VIDEO
[Click Here](https://youtu.be/9z3niKWXsKw)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00
## 30 Seconds
Easy Row
Plate Hops [Click Here](https://www.youtube.com/watch?v=1zSECvHUxcU)

Moderate Row
Plate Counterbalance Squats [Click Here](https://www.youtube.com/watch?v=g6VIE3P2hLE)

Faster Row
Plate Front Raise to Overhead [Click Here](https://youtu.be/BTrem_-M3NE)

## 30 Seconds
Glute Bridges [Click Here](https://youtu.be/iRImeYTD2jU)
Single Leg Glute Bridges (30s Each Side)
Glute Bridge Walkouts [Click Here](https://youtu.be/gp4VBp8_WSY)
Jumping Air Squats

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

**DEMO VIDEO** [Click Here](https://youtu.be/Ff_dtGJKgxM)

# MOBILITY (12:00 – 15:00)
## Couch Stretch: 1 Minute Each Side
[Click Here](https://www.youtube.com/watch?v=zKB6E1LXnWs)

## Front Rack Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)

# TEACHING (15:00 – 23:00)
## ROW
### Driving
We can view both of our movement today as having two parts.
1. The Drive Phase
2. The Resetting Phase

During the Drive Phase on the rower, we want to keep the heels down as we 'push' ourselves away from the monitor. Adjust the foot plate as necessary to keep the heels down. The higher the number, the easier it will be. This allows athletes to use the posterior chain more effectively and transfers over nicely to the thruster, where we'll also keep the heels down.

### Resetting
The Resetting Phase is also known as the Recovery. During the recovery, we want gravity to do most of the work. The goal here is to move slowly in order to, as the name suggests, recover. This slower recovery allows athletes to gear up for another strong drive.

### Movement Prep
**40 Second Row: **
10 Sets:
1 Second Row
3 Second Recovery

## THRUSTERS
### Driving
Just like on the rower, the goal of the thruster is to keep the heels down and push through the floor with the whole foot. Especially with the heavier weight, balance is important. If we get pulled onto the toes because the weight is too far forward, we lose heel contact and a strong leg drive. Keep the heels down and jump that weight overhead.

### Resetting
There are two things we can think about when resetting the bar to the front rack on the thruster.
**1. Elbows Forward: ** Pointing the elbows forward gets us right back to the the position we started in, with the bar sitting high on the shoulders. If the elbows come straight down, the bar will sit lower on the body and likely throw off our balance.
**2. Bar on Shoulder, Then Squat: ** The timing here is important with the heavier weight. Let the bar make contact with the shoulder before the squat begins. If we start to squat as the weight is still coming down, it can disrupt our mechanics.

### Movement Prep
5 Pausing Front Squats
5 Push Press
5 Thrusters

# STRENGTH (23:00 – 38:00)
* Athletes will have 15 minutes to build to their heavy thruster from the rack
* We have gone from the floor in the past, but today we'll get a true feel for a heavy single thruster – as there is no need to clean the weight to the shoulder
* At the lighter loads, athletes can complete more than 1 rep in to get warmed up

# PRACTICE ROUND (38:00 – 45:00)
# 1 Round
6 Calorie Row
3 Thrusters (Workout Weight)

# STRATEGY + WOD (45:00 – 60:00)
## THRUSTERS
* The workout today will be dictated by our thruster approach
* The goal here is to pick a break-up strategy that we can realistically hold across the 5 sets
* 1 set is awesome, but only if that is something that can be maintained
* If you're planning on 2 sets at some point, let's do that from the beginning
* When we plan the break, the rest is a lot shorter than if we're forced to break because of fatigue

## ROW
* Row at a pace that supports your strategy on the barbell
* This is ideally the fastest pace that allows for an immediate transition to the bar for your planned set
* You should be able to get off the rower, walk to the barbell, and start your first set of thrusters
* This is better than rowing fast, taking a long chalk break, then starting
* Row methodically, focus on your breathing, and smash the barbell

# AFTER PARTY
## Bike Recovery
3 Rounds (12 Minutes Total):
3 Minutes Light
1 Minute Moderate

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December 16, 2019 – CrossFit for Health

A. Alternating Sets: Alternating Barbell Static Lunge, Supinated Pull-Up, Kettlebell Windmill

4 sets, for quality, of:
A1. 12-16 Alternating Barbell Static LungesA1) 6-8 per side static lunges with barbells
A2) 6-8 chin ups (add weight if needed)
A3) 6-8 per side Kettlebell WindmillA2. 6-8 Supinated Pull-UpsA3. 12-16 Kettlebell Windmills

B. As Many Rounds and Reps as possible in 12 minutes:

– 16 Dumbbell Box Step-Ups
– 8 Kipping Pull-Ups
– Bear Crawl 15 meters

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December 13, 2019 – CrossFit for Health

A. 1 Overhead Squat


Build to Heavy Single

B. As Many Rounds and Reps as possible in 10 minutes:

– Power Snatch
– Overhead Squat
– Box Jump

# Overhead Squat
Build to Heavy Single

# "Power Move"
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)

***Kilos: 43/29***

## GENERAL
* The Overhead Squat is the big focus of today's two part workout
* We'll start by building to a heavy single rep out of the rack
* Completing a shorter triplet workout to follow that includes the overhead squat, as well as power snatches and box jumps
* Looking to complete around 4+ rounds in "Power Move", which works out to a round at least every 2:30

## BARBELL MOVEMENTS
* We'll choose our barbell weight in "Power Move" based off the overhead squat, which tends to be the limiting factor
* This should be a lighter weight that you can complete all 9 reps unbroken on every round
* Both movements are ideally completed at the same weights, unless there is a huge difference between athletes snatch and overhead squat capacity

## BOX JUMPS
* Since these are regular box jumps, they require full extension at the top of each rep

## DAILY VIDEO
[Click Here](https://youtu.be/H62lZgFeAqk)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds Each
PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)
Active Samson + Air Squat [Click Here](https://youtu.be/DIvWLT5hv7Y)
Box Facing Alternating Step-ups (Low Box)

PVC Overhead Squats
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
Lateral Box Step Overs

PVC Overhead Squats (More Narrow)
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Box Facing Alternating Step-ups (Higher Box)

## Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press (Behind the Neck)
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

# MOBILITY (12:00 – 15:00)
## Pigeon Pose on Box: 1 Minute Each Side
[Click Here](https://www.youtube.com/watch?v=zKB6E1LXnWs)

## Child's Pose on Box: 1 Minute
[Click Here](https://www.youtube.com/watch?v=8pBHQc_1Tog)

# TEACHING (15:00 – 23:00)
## BOX JUMPS
### Jump and Land
The box jumps and power snatches share some of the same qualities – mainly opening the hips hard and closing the hips fast. We'll practice a strong triple extension followed by a soft landing. The first movement works on strong extension. The "muscle box jump" is where athletes will jump up on the box and try to land with the legs as locked out as possible. Not being able to re-bend the knees forces them to get their open their hips harder and land higher. This will transfer over well to both movements.

### Movement Prep
5 Muscle Box Jump (Low Box)
5 Box Jumps (Low Box)
5 Box Jumps (Workout Height)

## OVERHEAD SQUATS
### Punch Up
The overhead squat and power snatch also share some qualities. The big things we want to carry over today from the overhead squat to the power snatch is a strong punch up into the bar and the bar's positioning. Keeping the bar over the middle of the body while always having locked out elbows creates a balanced and stable position. We'll work some pausing overhead squats to better feel out this punch and position.

### Movement Prep
5 Pausing Overhead Squats (3 Seconds in Bottom)
5 Overhead Squats

## POWER SNATCH
### Jump, Punch, and Land
Putting it all together with the power snatch. The goal here:
1. Jump Hard
2. Punch Hard
3. Land with Hips Back and Heels Down

We'll use a few different movements to accomplish these. The behind the neck work is designed to work on hand speed and hip speed. The muscle snatch is essentially the barbell equivalent of the "muscle box jump".

### Movement Prep
5 Snatch Grip Push Presses (Behind the Neck)
5 Snatch Grip Push Jerks (Behind the Neck)
5 Muscle Snatches
5 Power Snatches

# OVERHEAD SQUAT (23:00 – 38:00)
* Athletes will have 15 minutes to build to a heavy single from the rack
* There is the option to push press, push jerk, or split jerk the weight overhead from the back rack
* It is best to practice the option you'll use at the heavier weights from the beginning
* Avoid bringing the bar back down to the back rack from overhead at the heavier weights
* It is safer to drop the weight in front and get it back into the rack with the help of a few others

# TRANSITION + PRACTICE ROUND (38:00 – 45:00)
## 1 Round
4 Power Snatches
4 Overhead Squats
4 Box Jumps

*Performed With Workout Weight*

# STRATEGY + WOD (45:00 – 60:00)
## POWER SNATCH
* Choose a break-up strategy that allows you to complete the overhead squats without breaking
* With the snatches coming back to the ground every rep, it makes them easier to break-up than the overhead squats
* You can hold the last rep overhead to go right into the first overhead squat
* **1 Set:** 6
* **2 Sets:** 3-3
* **3 Sets:** 3-2-1

## OVERHEAD SQUATS
* Let's aim for unbroken overhead squats throughout
* It takes more effort to drop the bar and have to snatch it back up (without that snatch counting towards your score) than it does to hold on for 9 reps
* Rest more between snatches as needed to go unbroken here

## BOX JUMPS
* Move at a steady pace that allows you to recreate your barbell strategy from the previous round
* It's better to slow these down a bit to maximize time spent moving on the barbell

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December 12, 2019 – CrossFit for Health

10-12

A. Alternating Sets: Bent-Over Barbell Row, Alternating Box Step-Up, Prowler Push

4 sets, for quality, of:
A1. 8-10 Bent-Over Barbell RowsA2. 16-20 Alternating Box Step-UpsA3. Prowler Push 30 meters

B. As Many Rounds and Reps as possible in 15 minutes:

– 16 Alternating Front-Racked Barbell Lunge Steps
– 8 Pull-Ups
– 8 Lying Leg Raises
– Farmers Walk 30 meters

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