Every 1 min for 25 mins, alternating between:

25 Slam Balls, 30/20 lbs

15/12 Bike Calories

12 Alternating Single Dumbbell Box Step-ups, 50/35 lbs

10 GHD Sit-ups

Rest 1 min

Athletes may start at different stations if needed

MODIFICATIONS
SLAM BALL
-Kettlebell Swings
-Slam Ball Deadlift
-Empty Barbell Good Morning

BIKE
Reduce Calories

SINGLE DUMBBELL BOX STEP UPS
Reduce Weight/Height/Reps

GHD Sit-Up
Reduce Reps = 20, 15, 12 – be cautious and err on less reps as athletes are reintroduced to this potent movement
Reduce Range of Motion = Parallel or 1/4 Range (slight lean back)
Substitute the Movement = Overhead Medball Abmat Sit-Up (a fine choice)