MIDLINE:
3 Rounds Not For Time:
1 Mile Assault Bike
25 Ab Mat Sit-ups

Notes: The standard sit-up uses an AbMat. Placing the AbMat under the lumbar curve allows for a contraction of the abdominal muscles from full extension (when spine is arched or extended 15-30 degrees) to full flexion (when the lower back comes off the floor and spine is about 30 degrees from the floor). Furthermore, turning the knees out with the legs bent puts the hip flexors at a disadvantage, so you will really be using your abs, and not your hip flexors to complete the movement.