Good ol’ fashioned plank off.
CROSSFIT
S&P Cycle: squat – press – ACS – pull – off
A. 2 rounds
25 DB bicep curls
25 banded triceps pressdown
50 banded lateral steps
B. 5 rounds, each for time:
10 cal assault bike sprint
8 UB thrusters (AHAP)
35 double-unders
*rest 2 min
CSPORT
A. AMRAP in 5 min
400m row or run buy in
AMRAP Devils press with time left
rest 1 min x 2 sets
B. 30-20-10
Cal Bike
Weighted sit ups
Burpees
C. 3 sets:
1 min straight arm plank
15 curls
15 skull crushers