ESSAYS | BY LISBETH
Skill: one-joint rule. Treat movement as a rigid column- NO local flexion or extension in the spine. ONLY movement should be from the hip and shoulder.
WOD: Alternating Tabata: 20 seconds on x 10 seconds off x 12 total min.
abmat situp, KB swing(35,53#), double-under.
Begin with 20 seconds of sit-ups, 10 seconds rest, 20 seconds of kb swing, 10 seconds rest, 20 seconds of double-unders
cycle through this for a total of 12 min. score low and high score for each movement.