WOD




DECEMBER 30 TO JANUARY 3, 2020 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| December 29, 2019| 0 Comments

Monday "10min. AMRAP: 2000m Row Max Rounds in remaining time: 10 Wall Balls 5 DB Deadlifts Rest 3min. 7min. AMRAP: 1000m Row Max Rounds in remaining time: 20 Wall Balls 10 DB Deadlifts Rest 2min. 5min. AMRAP: 500m Row Max Rounds in remaining time: 30 Wall Balls 15 DB Deadlifts Rest 3min. (27-30min.) (30-36min.) 6min. AMRAP: 10 DB Lunges (L+R= 2 reps) 15 Push-Ups Tuesday No Class Wednesday No Class Thursday 5 Rounds: Min. 1) Max Cal Row Min. 2) Max Push Press Min. 3) Max American KB Swings Min. 4) Max Double Unders Min. 5) Max SDHP's Min. 6) Max Sit-Ups Min. 7) Rest Friday 8 Min. AMRAP: 8 Alt. DB Snatches 50/35lb 8 Burpees 8 Cal Assault Bike Immediately into; 8 Min. AMRAP: 8 DB Power Cleans 50/35lbs 8 Burpees 8 Cal Row Immediately into; 8 Min. AMRAP: 8 DB Thrusters 50/35lb 8 Burpees 8 Cal Row Rest 5min. 7min. AMRAP: 5 Barbell Sit-Ups 10 Barbell Reverse Sit-Ups 15 Russian Twists with a 5lb. plate


DECEMBER 16 TO DECEMBER 22, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| December 15, 2019| 0 Comments

Monday 100 Calorie Row 100 Calorie Bike *Every 2 Minutes 5 Burpees Tuesday 0-10min. 1 Round: 1000m Row 50 Alt. DB Snatches 45/35lb 30 Situps 10-15min. 100 Wall Balls 20/14 17-27min. 1 Round: 1000m Row 50 Alt. DB Snatches 30 Situps 17-35min. 100 KB Swings Wednesday (0-15min.) 10 Rounds: 10 Cal Row 6 Burpee Box Jumps 24/20"" (18-33min.) 10 Rounds: 10 Cal Assault Bike 10 DB Deadlifts 70/50s (33-37min.) Max Russian Twists with 25/15lb. DB Thursday (0-5min.) 5 Rounds: 30 Double Unders 3 Devil Press 45/30s (5-10min.) Assault Bike 1 Mile (10-15min.) 5 Rounds: 30 Double Unders 3 Devil Press 45/30s (15-20min.) Assault Bike 1 Mile (28-35min.) 7min. AMRAP: 10 Plate Sit-Ups (35/25lb.) 7 V-up Friday 4min. AMRAP: 400m Run 15 DB Thrusters 45/30's Max Pull-Ups in remaining time Rest 90sec. x 3 Rounds Immediately into; 4min. AMRAP: 400m Run 30 American KB Swings 53/35 Max Wall Balls in remaining time Rest 90sec. x 3 Rounds



DECEMBER 9 TO DECEMBER 13, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| | 0 Comments

Monday "1.) 4min. AMRAP: Row 30/20 Cals Max DB Thrusters 45/30 2.) 4min. AMRAP: 25 Burpees Max Wall Balls 20/14 3.) 4min. AMRAP: Bike 30/20 Cals Max Push-Ups 4.) 4min. AMRAP: 25 DB Thrusters Max Cals on the rower 5.) 4min. AMRAP: 25 Wall Balls Max Burpees 6.) 4min. AMRAP: 25 Push-Ups Max Cals on the bike Rest 2min. After Each. Tuesday EMOM x 5min. 12/9 Cal Row EMOM x 5min. 10 DB Deadlifts EMOM x 5min. 12/9 Cal Row EMOM x 5min. 15 Box Jumps Rest 5min. 10min. EMOM: Odd: 1min. Plank Even: Max Russian KB Swings *Shoot for 20+ Swings Wednesday 5 Rounds: Min. 1) 10/7 Cal Assault Bike Min. 2) 10 DB Front Squats Min. 3) 60 Double Unders or Single Under Min. 4) 15 Air Squats Min. 5) Max Plate Sit-Ups 45/35lb Min. 6) Rest Thursday 20 min. to finish... 50 Wall Balls 40 Sit-Ups 30 Cal Row 20 Box Jumps 10 Devil Press 20 Box Jumps 30 Cal Row 40 Sit-Ups 50 Wall Balls At the 25min. mark... 5min. AMRAP: 5 DB Squat Clean 10 Push-Ups Friday Every 3min. x 7 Rounds: 15/12 Cal Row 15 Pull-Ups 10 DB Bench Press Rest 5min. Get as far as possible in 10min... 10-20-30-40-50 Russian KB Swings 70/53 Push-Ups Russian Twists with (1) 5lb plate.

DECEMBER 2 TO DECEMBER 6, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| December 1, 2019| 0 Comments

Monday Get as far as you can in 35min... 12-11-10-9-8-7-6-5-4-3-2-1 Cal Assault Bike DB Deadlifts Box Jumps Cal Row Wall Balls Abmat Sit-Ups Tuesday Every 6min. x 4 Rounds: 20 Cal Row 20 DB Push Press 20 American KB Swings 20 Push-Ups Rest 3min. 9min. AMRAP: 7 V-Up 10 DB Russian Twists 30 Double Unders Wednesday 35min. Running Clock... 800m Run or Row _ 5 Rounds: 10 DB Lunges 45/30s 10 Pull-ups 10 Burpees _ 800m Run _ 5 Rounds: 10 DB Lunges 45/30s 10 Pull-ups 10 Burpees _ 800m Run or Row Thursday 20min. to finish.... 600m Row 50 American KB Swings 40 Box Jumps 30 Push-Ups 20 SDHP's 30 Push-Ups 40 Box Jumps 50 American KB Swings 600m Row (25-30min.) 5 Rounds: 20sec. of Plate Sit-Ups 10sec. of Rest 20sec. of Flutter Kicks 10sec. of Rest Friday 35min. to get as far as possible... 10 Toes-To-Bar _ 10 Toes-To-Bar 25 Cals of your choice _ 10 Toes-To-Bar 25 Cals of your choice 50 Alt. DB Snatches 45/30lb. _ 10 Toes-To-Bar 25 Cals of your choice 50 Alt. DB Snatches 45/30lb. 75 Wall Balls (20/14) _ 10 Toes-To-Bar 25 Cals of your choice 50 Alt. DB Snatches 45/30lb. 75 Wall Balls (20/14) 100 Double Unders


NOVEMBER 25 TO NOVEMBER 29, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| November 24, 2019| 0 Comments

Monday (0-15min.) 10 Rounds: 10 Cals of your choice 10 DB Bench Press (18-36min.) 50-40-30-20-10 Russian KB Swings 70/53lb. Double Unders *200m Run After Each Set Tuesday AMRAP 35 14 Cal Row 14 Abmat Situp 14 DB Push Press 14 Cal Row 14 Wall Balls 20/14lb. 14 KB Sumo Deadlift High Pull ... Then 13 of all that ... Then 12 of all that ... Then 11 of all that ... All the way to 1 Wednesday 10min. to finish... 5 Rounds: 12/9 Cal Bike 12/9 Cal Row Rest 3:00 10min. to finish... 5 Rounds: 10 DB Squats 15 Sit-Ups 30 Double Unders Rest 3:00 10min. to finish... 5 Rounds: 10 DB Deadlifts 10 Burpee Box Jumps Thursday Only 9:30 Class Friday EMOM 30 Min. 1) 15/12 Cal Row Min. 2) 1 Round of "Cindy" Min. 3) 15 American KB Swings 53/35


NOVEMBER 18 TO NOVEMBER 22, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| November 17, 2019| 0 Comments

Monday (0-5min.) 750m Row 30 Wall Balls 20/14lbs. (5-10min.) 3 Rounds: 10 Burpees 50 Double Unders (10-15min.) 50 Russian KB Swings (15-20min.) 750m Row 30 Wall Balls 20/14lbs. (25-30min.) 3 Rounds: 10 Burpees 50 Double Unders (30-35min.) 50 Russian KB Swings Tuesday EMOM X 6 Rounds: (0-30min.) Min. 1) 15 Push Press Min. 2) 10 SDHP’s Min. 3) 10 DB Raises* Min. 4) 15/12 Cal Assault Bike Min. 5) Rest **Min. 3 variations: Rounds 1+2: Front Raises Rounds 3+4: Lateral Raises Rounds 5+6: Bent Over Lateral Raises Ca$h Out! 5min. AMRAP 7 Reverse Sit-ups Bodyweight 14 Russian Twists with a 5lb. Plate (left+right= 1) Wednesday For Time: 1000M Row 63 DB Deadlifts 70/50s 36 Toes-To-Bar 500M Row 42 DB Deadlifts 70/50s 24 Toes-To-Bar 250 Row 21 DB Deadlifts 70/50s 12 Toes-To-Bar 150M Row Thursday 0-5min. 500m Row .5 Mile Assault Bike 5-10min. AMRAP: 10 DB Floor Press 45/25s+ 10 Chin-ups (underhand grip) 10-15min. 500m Row .5 Mile Assault Bike 15-20min. AMRAP: 10 DB Bench Press 45/25s+ 10 Pull-ups (regular grip) 24-36min. 3 Rounds: Min. 1) DB Bent Over Row (right) Min. 2) Push Ups Min. 3) DB Bent Over Row (left) Min. 4) Push Ups Friday 100 Back Rack Lunges (95/65lbs.) *EMOM complete: 4 Burpees 100 American KB Swings (53/35lbs.) *EMOM complete: 20 Double Unders 100 Back Squats (95/65lbs.) *EMOM complete: 4 Burpees 100 Sit-Ups (Feet anchors around KB) *EMOM complete: 20 Double Unders Every 5:00 Rest 1:00


NOVEMBER 11 TO NOVEMBER 15, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| November 10, 2019| 0 Comments

Monday EMOM x 3min. 15/12 Cal Row EMOM x 10min. (Both in the same min.) 8 DB Power Cleans 8 Burpees EMOM x 3min. 15/12 Cal Row EMOM x 10min. (Both in the same min.) 8 Alt. DB Snatch 8 Toes-To-Bar EMOM x 3min. 15/12 Cal Assault Bike Rest 2min. Between Each Section Tuesday 10 min to finish... 10-20-30-40 Front Rack DB Step Ups 50/35lb. holding 1 DB anyhow and stepping onto a 24"" box) 20-40-60-80 Double Unders or Single Unders Rest 3min. 10 min running clock... 1min. Plank Immediately into; 1min. to complete as many DB Squat Cleans as possible. NO REST (Straight back to the plank) *If you hit 75 Squat Cleans, you can stop early because that's the goal. Rest 3min. 10 min to finish... 10-20-30-40-50 Push-Ups Russian KB Swings Wednesday 15min. running clock... 1min. of Max Push Press 95/65lb bar immediately into; 1min. of Max Pull-Ups or Ring Rows to failure immediately into; 1min. of Max Lateral DB Raises 15/10lb. (If you need lighter, use change plates) Rest 90sec. (Rest 4min.) Every 5min. x 3 Rounds: 25/18 Cal Assault Bike 15 SDHP's 95/65lb bar Max Russian Twists with a 5lb. Plate in remaining time. Thursday Every 3min. X 5 Rounds: 15/12 Cal Assault Bike 15 Renegade Rows Max Barbell OHS in remaining time (Goal: 15+) Rest 4min. Every 3min. X 5 Rounds: 200m Row 15 Wall Balls 20/14lb. Max Barbell Front Rack Lunges in remaining time (Goal: 14+) Followed by 5 Sets: 10 V-Up immediately into; 10 Heavy Plate Sit-Ups 35/25lb+ Rest 60sec. Between Rounds Friday (0-8min.) 21-15-9 Cal Row Box Jumps 24/20" DB Deadlifts 70/50s (8-16min.) 10 Rounds: 5 Toes-To-Bar 10 Push-Ups 15 Air Squats (16-24min.) 21-15-9 Cal Assault Bike Wall Balls 20/14lb. Sit-Ups (Feet anchored around Wall Ball) (24-35min.) 400m Run 400m Farmer Carry with (1) 70/53lb. KB 200m Run 200m Farmer Carry with (2) 70/53lb. KBs


NOVEMBER 4 TO NOVEMBER 8, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| November 3, 2019| 0 Comments

Monday Teams of 2: 35min. to finish... 100 Calories 90 Back Squats 95/65 80 Calories 70 Push Press 95/65 60 Calories 50 Front Squats 135/95 40 Calories 30 Push Press 135/95 20 Calories Tuesday 20min. AMRAP: 6 DB Deadlifts 70/50s 7 Burpee Box Jumps 30/24"" 10 American KB Swings 70/53 12 Cal Assault Bike Rest 5min. 12min. EMOM: Min. 1) :45sec Plank Min. 2) :45sec of Russian Twist (35/20lb DB) Min. 3) :45sec of Sit-Ups Wednesday (0-20min.) 5 Rounds: 15/12 Cal Assault Bike 50 Double Unders immediately into; 5 Rounds: 15/12 Cal Row 15 Toes-To-Bar ot Abmat Situps (25-36min.) 10 Rounds: 10 Alt. DB Snatches 10 Push-Ups Thursday 1.) 4min. AMRAP: Row 30/20 Cals Max DB Thrusters 45/30 2.) 4min. AMRAP: 25 Burpees Max Wall Balls 20/14 3.) 4min. AMRAP: Bike 30/20 Cals Max Pull-Ups 4.) 4min. AMRAP: 25 DB Thrusters Max Cals on the rower 5.) 4min. AMRAP: 25 Wall Balls Max Burpees 6.) 4min. AMRAP: 25 Pull-Ups Max Cals on the bike Rest 2min. After Each. Go as hard as you can on this one. 4min. isn't long.. Friday On a 15-minute clock, for max reps each round... 0:00 - 3:00, Run 400m Then Max Pull-Ups Rest 1 minute 4:00-7:00, Run 400m Then Max Back Squats 115/75 Rest 1 minute 8:00-11:00, Run 400m Then Max Pull-Ups Rest 1 minute 12:00-15:00, Run 400m Then Max Back Squats 115/75 Rest 5:00 On a 15-minute clock, for max reps each round... 0:00-3:00, Row 500m Then Max Push Press 75/55 Rest 1 minute 4:00-7:00, Row 500m Then Max Wall Balls 20/14 Rest 1 minute 8:00-11:00, Row 500m Then Max Push Press 75/55 Rest 1 minute 12:00-15:00, Row 500m Then Max Wall Balls 20/14


OCTOBER 28 TO NOVEMBER 1, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| October 27, 2019| 0 Comments

Monday Every 2 min x 4 Rounds: 10 Cal Bike + 10 DB Box Step Overs Every 2 min x 4 Rounds: 10 Cal Row + 10 DB Lunges Every 2 min x 4 Rounds: 10 Cal Ski + 10 Pull-Ups or Renegade Rows Every 2 min x 4 Rounds: 50 Double Unders + 10 Bench Press Tuesday 8min. Ladder... 10 Wall Balls 20/14lb. 10 Cal Row *Add 2 reps after each round 8min. Ladder... 10 Abmat Situps 10 Burpees *Add 2 reps after each round 8min. Ladder... 10 Push Press 10 American KB Swings *Add 2 reps after each round 5min. AMRAP: 5 Barbell Sit-Ups 5 Barbell Reverse Sit-Ups Rest 2min. After Every Section Wednesday 0-5min. 1 Round: 400m Run 500m Row 5-10min. 21-15-9 DB Deadlifts Box Jumps 10-15min. 1 Round: 400m Run 500m Row 15-20min. 100 Wall Ball *Goal is 100. 25-30min. 1 Round: 400m Run 500m Row Thursday EMOM x 12min. Odd: 15/12 Cal Row Even: 10 Wall Balls + 10 Box Jumps right into; EMOM x 5min. 40sec of Plank 20sec of Rest ---rest 1min.--- EMOM x 12min. Odd: 15/12 Cal Bike Even: 15 SDHP's 95/65 right into; EMOM x 5min. 40sec of Plank 20sec of Rest Friday 5 Rounds: 1min. of Barbell Thrusters (45/35) 1min. of Pull-Ups 1min. of Wall Balls (20/14lb.) 1min. of SDHP's 75/55lb. Bar 1min. of Assault Bike For Cals Rest 2min.



OCTOBER 21 TO OCTOBER 25, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| | 0 Comments

Monday EMOM x 6min. 12/9 Cal Row Rest 2min. EMOM x 6min. (in the same min) 8 Alt. DB Snatches 8 Box Jumps Rest 2min. EMOM x 6min. 12/9 Cal Bike Rest 2min. EMOM x 6min. (in the same min) 5 DB Thruster (35/20s) 5 Burpee Box Jumps 24/20 Tuesday 35min. AMRAP: 14 Cal Assault Bike 14 Renegade Rows 14 American KB Swings 14 Cal Row 14 H.R. Push-Ups 14 Sit-Ups ... Then 13 of all that ... Then 12 of all that ... Then 11 of all that ... All the way to 1. Wednesday EMOM x 12min. Odd: 15/12 Cal Row Even: 10 Wall Balls + 10 Box Jumps (20/14lb ball + 24/20"" Box) right into; EMOM x 5min. 40sec of Plank (squeeze your butt) 20sec of Rest ---rest 1min.--- EMOM x 12min. Odd: 15/12 Cal Bike Even: 15 SDHP's 95/65 right into; EMOM x 5min. 40sec of Plank 20sec of Rest Thursday 3 Rounds: 1 min. of Rowing 1 min. of DB Push Press 1min. of Toes-To-Bar 1min. of Rowing 1min. of Russian KB Swing 1min. of Burpees 1min. of Rowing 1min. of Wall Balls 1min. of Push-Ups - 3 minute Rest - Friday 4 Rounds: (0-2min.) Row 500m (2-3min.) Max Alt. DB Lunges (3-4min.) Max Pull-Ups (4-5min.) Max Double Unders (5-6min.) Max DB Deadlifts (6-7min. Max Anchored Sit-Ups (Rest 2min.) Each round is 9min. Restart the clock each time. 36min. total.

OCTOBER 14 TO OCTOBER 18, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| October 13, 2019| 0 Comments

Monday Get as far as possible in 35min... 2 Rounds 200m run 70 Double-Unders or Single Unders 200m run 60 Air Squats 200m run 50 Abmat Sit-Ups 200m run 40 American KB Swings 53/35 200m run 30 KB Goblet Squats 53/35 200m run 20 V-ups 200m run * When you finish, go back through AGAIN with 12/9 Cals on the Rower instead of the 200m Run. Tuesday Every 7min. x 5 Rounds: 400 Row 20 Wall Balls 25 Burpee Deadlifts 10 Bent Over Rows Wednesday 20min. to finish... 50 Push Press 75/55lb. bar 40 Box Jumps 24/20 30 Alt. DB Snatches 45/30lb. 200m Run 10 Wall Climbs 200m Run 30 Alt. DB Snatches 45/30lb. 40 Box Jumps 24/20 50 Push Press 75/55 Rest 5min. 2 Rounds: 1min. Plank (with weight if possible) 1min. Russian Twist (bodyweight) 1min. Plank 1min. Bicycle Abs 1min. Rest Thursday (0-5min.) 1000m Row (5-12min.) 7min. AMRAP: 15 American KB Swings (53/35lb.) 12 DB Bench or Floor Press (45/25s+) 9 SDHP's (95/65lb. bar) (14-19min.) 1 Mile Assault Bike (.7 ladies) (19-26min.) 7min. AMRAP: 15 American KB Swings (53/35lb.) 12 DB Bench or Floor Press (45/25s+) 9 SDHP's (95/65lb. bar) (28-33min.) 400m Farmer Carry with (2) 53/35lb. KBs Friday Teams of 2. Only 1 person works at a time. Every 7min. x 5 Rounds: (35min.) Min. 1) 40 Cal Bike + Max Toes-To-Bar Min. 2) 40 Cal Row + Max Front Rack Lunges 95/65lbs Min. 3) 40 Cal Bike + Max Burpees Min. 4) 40 Cal Row + Toes-To-Bar Min. 5) 40 Cal Bike + Back Squats 95/65lbs


OCTOBER 7 TO OCTOBER 11, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| October 6, 2019| 0 Comments

Monday: 1 Round: (0-5min.) Run 1000m (5-10min.) 5min. AMRAP: 10 DB Floor Press 12 DB Deadlifts 1 Round: (10-15min.) Row 1000m (15-20min.) 5min. AMRAP: 10 DB Bench Press 12 DB Deadlifts 1 Round: (20-25min.) Assault Bike 1 Mile *0.7 Miles for Ladies (25-30min.) 5min. AMRAP: 10 DB Bench Press 12 DB Deadlifts Tuesday: 3 Rounds: 1min. of Abmat Situps 1min. of American KB Swings 53/35 1min. of Box Jumps 24/20"" 1min. of Assault Bike for Cals 1min. of Barbell Thrusters 45/35 1min. Rest Rest 3min. (Including the 1min.) 3 Rounds: 1min. of Russian Twists (w/ 5lb Plate) 1min. of Rowing For Cals (Goal: 20/15) 1min. of Plank 1min. of Wall Balls 1min. Rest Wednesday: 0-10min. 100 Double Unders or Single Unders 50 Alt. DB Snatch 50/35lb. 40 Pull-Ups 30 Push-Ups 10-25min. 3 Rounds: 500m Row 400m Run 25-35min. 30 Push-Ups 40 Pull-Ups or Renegade Rows 50 Alt. DB Snatch 50/35lb. 100 Double Unders or Single Unders Thursday: 5 min to get as far as possible... 200m Single Arm KB Farmer Carry 30 Cal Row 40 Wall Balls 50 American KB Swings 53/35 60 SDHP’s 75/55lb. Bar 70 Cals of choice 80 Air Squats Rest 90 sec 10 min to get as far as possible... Same workout as above Rest 3 min FOR TIME: (15min. CAP) Same workout as above Friday: EMOM x 35min: (5 Rounds) Min 1: 15/12 Cal Row Min 2: 15 Front Squats 75/55lb. Bar Min 3: 12 Burpees Min 4: 15/12 Cal Bike Min 5: 15 SDHP's 75/55lb. Bar Min 6: 60 Double Unders Min 7: Rest


SEPTEMBER 30 TO OCTOBER 4, 2019 PHOENIX FIT PROGRAMMING
Ryan Fulwider| wod| September 29, 2019| 0 Comments

Monday Every 7:00 for 35:00 MInutes 15/12 Calorie Bike 50 Double Unders/100 Single Unders 15/12 Calorie Row 10 Devil Press 45/30s 15/12 Calorie Bike Tuesday Every 5 min x 3 Rounds: 200m Run 40 Wall Balls 200m Row Every 5 min x 3 Rounds: 20 Renegade Row 20 Alt. DB Snatch 20/15 Cal Bike Tabata DB Russian Twists (25/15lb.) (20 sec on/10 sec off x 8 Rounds) *3 min rest between sections Wednesday AMRAP 20 10 Cal Row 8 Front Rack Lunges (75/55lb.) 10 Cal Row 8 Front Squats (75/55lb.) *add 2 reps every round on barbell movements only 3 min. rest. 15 min. to finish... 12–11-10-9-8-7-6-5-4-3-2-1 American Kettlebell Swings Burpees Thursday 1000m Row 50 DB Bench Press 1 Mile Assault Bike 50 Renegade Rows (25ea arm) 150 Double Unders 50 DB Bench Press 1 Mile Assault Bike 50 Renegade Rows (25ea arm) 1000m Row Friday Every 7:00 for 35:00 Minutes 400m Run 50 Double Unders 20 Overhead Squats 45/35lb bar 15 Toes-To-Bar 10 Russian Twists with 35/20lb. DB 10 Sit-Ups with feet anchored on DB


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