Weighted Sit Ups (Chest Loaded)

Exercise description:
- Starting Position: Lie on your back, knees bent, feet flat or anchored, holding the weight secure at the chest.
- Movement: Exhale and contract your abs to sit up, keeping the weight pinned to your chest, not extended.
- Descending: Slowly lower your torso back down with control, keeping the core engaged, until shoulder blades touch the floor.
- Variation: A ammo can, dumbbell, kettlebell, or weighted plate can be used, starting with 5-10 pounds.
Technique that must be performed to count: The weight must remain touching chest/body armor above mags. Musty start and return to laying on your back. Arms must touch your knees on the up most movement while keeping the weight touching chest.
# of repetitions before shooting: 5
Casual division modifier: Lighter weight.
Exercise equipment needed: Ammo cans of different size, Kettlebells or plates. Exercise mat.
Notes: Use a grounding board for both rifle and pistol during this exercise to avoid trying to draw from holster while seated.