1. Front Squat
5-5-5 @75% of 1 RM
2. Conditioning
For time, 2 rounds of:
27 Calorie Row
21 Deadlifts (60/40 kg)
15 Burpees
9 Push Press (60/40 kg)
Overload
Not For Time:
30 GHD Sit-Ups
:60 Second One foot supported Floor L-Sit Hold (each)
20 GHD Sit-Ups
:40 Second One foot supported Floor L-Sit Hold (each)
10 GHD Sit-Ups
:20 Second One foot supported Floor L-Sit Hold (each)
the leg need to be as straight and as high as possible – these are total numbers that we are accumulating towards.