WARM-UP
2 SETS (9:00 MAX TIME)
15 STRAIGHT LEG SIT UPS W/ REACH THROUGH
10 PLANKS TO PIKES
5/5 SDL KB RDL
INTO…
2 SETS
15 HOLLOW ROCKS OR TUCK UPS
5 SCAP PUSH-UPS + 5 BANDED PULL APARTS
10 GLUTE BRIDGES
EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK…
BUILD TO A 3 REP HEAVIER THAN WORKOUT WEIGHT
(SCORE IS WEIGHT)
WORKOUT
3 SETS*
ON A 6:00 RUNNING CLOCK…
40 SIT-UPS
40 PUSH-UPS
20 DEADLIFTS (225/155)(155/105)
(SCORE IS SLOWEST SET)
*GOAL IS TO HAVE AT LEAST :30 REST B/T SETS
