3 rounds of:

• 30 slalom jumps
• 30 sit-ups
• 30 supermans

For Time.

Supermans (laying on stomach, arch your back to raise your chest off the floor) can be substituted with back extensions on a roman chair or swiss ball (with feet anchored somehow), or with Good Mornings.

For an easier version, scale to 20 reps of each exercise, but remain at 3 sets.

Notice that these No-Equipment-Necessary (NEN) workouts can be performed anywhere, even while traveling.

N.B. MetCon: On the slalom jumps, if I do NOT use a parallette to jump over (a pvc pipe suspended horizontally about 13″ high), I go slower and I think I’m jumping higher. With a parallette, I can do 30 slalom jumps in 17 seconds. The muscular impact is significantly less than running 100 meters. If I pursued slalom jumps as a training tool for myself, I would jump higher, wider, and do more reps. Don’t be easy on yourself. Go hard. Find a suitcase or ottoman and try to approach the impact of running a 200-300 meter run, perhaps 45-60 seconds of work, after which you’re struggling to breathe in your sit-ups.