Row 15 Calories
15 Ab Mat Sit Ups
Back Squat – 4×4 @82.5%
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB)
Beat all of your scores from Week 1.
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.
Bike– 500m x 5
Rest :60 seconds
V. Please choose ONE of the following based on perceived weaknesses.
12 Thrusters 105/70lbs
12 Toes to Bar
40ft Handstand Walk
Climb the push-up ladder x3
1-2-3-4-5 etc until you reach failure
Rest 3 Minutes start over at one and try to climb close to the same number as the previous round
:30 Max GHD Sit-ups
:30 At Parallel Sit-up Hold