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              <span class="initials">JUN 9</span>
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              <a data-turbo-action="advance" class="post-title" href="/iron-warrior-2025-06-09">Iron Warrior // Monday - 2025.06.09</a>
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              <a href="/workout_structures/rounds_for_time">Rounds-for-Time</a>
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              <a href="/movement_types/strength">Strength</a>
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              <a href="/equipment/ghd_machine">GHD Machine</a>
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  <p><strong>For Time:</strong></p><br><ul>
<li>5 Rounds:<br><ul>
<li>10 GHD Sit-Ups</li>
<li>10 GHD Back Extensions</li>
<li>10 Deadlifts (225/155 lbs)</li>
</ul></li>
</ul><br><p><strong>Instructions:</strong><br>
Complete 5 rounds of the GHD sit-ups, back extensions, and deadlifts as fast as possible. Make sure to maintain proper form on the GHD machine to prevent injury. Adjust the weight of the deadlifts as needed to challenge yourself while maintaining good technique.</p>
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