Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 50% Bar Weight + 20% Band Tension

165# no band

2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

165-170-175-180-185

Conditioning

4 rounds of:

2 min. ME kb swing 35#
-rest 1 minute
1 min. Alt arm/leg plank lift
-rest 1 minute

Midline

1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)

back xtension

1b) 3X20 UB GHD Situps – rest 60 sec.

half ball situps