4 21

Rounds in 12 minutes of:

20 GHD situps,

20 GHD back extensions,

15 knees to elbows,

20 GHD back extensions.

reps	~ weight
movement		1	2	3	4	5	splits   ↓
20 GHD situps
20 GHD bk Xt
15 kn to elb
20 GHD bk Xt
round splits →
time / score		recovery
work (foot-pounds)		power (fp/min)		power ratio