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Strength –Deadlift (rest 2 min between each set)
Maintain Proper Form For All Sets
1×4 @ 70% of one rep max
1×4 @ 75%
1×4 @ 80%
1×4 @ 85%
rest 4 min then
Death by Pull ups
(death by pull ups – one min 1 complete 1 pull up, on min 2 complete 2 pull ups, increase by one until you cannot reach the required number of pull ups for that min.)
rest 5 min then
Core – 3 sets with 1 min rest between each set
15 hanging knee raises
20 4- count flutter kicks
25 bicycle crunches
30 crunches
