30 sit-ups and 21 back extensions. Get up and immediately run a 1 mile time trial. Pay attention to the clock when heading out for your TT.
Upon recovery from your TT- for time:
21 back extensions
25 Toes to Bar or Knees to Elbow- try not to kip.
Arch rock 1 minute (count your own 60 seconds- one-one thousand, two-one thousand….. each time you stop rocking, so does your count)
25 GHD Sit Ups.
25 Lunge steps with 45/25 lb dumbbell in right hand
25 Lunge steps with 45/25 lb dumbbell in left hand