5 rounds of
- 4 x Bench Press @ 90% of 2RM
- 3 x Chest to Ring Pullups with False Grip
- Rest 2 minutes
Then 4 rounds, slow, controlled and full ROM
- 8 x Straight Arm Cable Pulldowns @ 70lbs
- 3 x Deficit Handstand Pushups from Yoga blocks
Then EMOM until failure…
- Minute 1 – 5 x Situps
- Minute 2 – 8 x Situps
- Minute 3 – 11 x Situps
- keep adding 3 until failure
Once done with Situps then EMOM until failure of…
- Minute 1 – 5 x Pushups
- Minute 2 – 6 x Pushups
- Minute 3 – 7 x Pushups
- keep adding 3 until failure
Results: Used 170lbs for the Bench Press. Situps 8 rounds plus 13 reps. Pushups 7 rounds plus 10 reps.