3 rounds as warm-up:
:20 hollow hold
10m crab walk
:05 chin-over-bar hold
:05 dead hang from bar
12:00 to build to a close-grip bench press max for the day
+
3 sets for increasing reps – goal is to complete more work each set, be conservative to start to allow that to happen:
3:00 of [15 sit-ups + 12 burpees to standing (no jump/no clap) + 9 deadlifts up to 185/125]
:60 rest
*fingertips must remain on the head through all sit-up reps, sub Russian kettlebell swings for deadlifts if you’re not confident with those…
+
5:00-10:00 coach-led mobility work
Post results to comments.