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Strength –Deadlift (rest 2 min between each set and no more than 2 sec between each rep
Maintain Proper Form For All Sets
1×5 @ 65% of one rep max
1×5 @ 70%
1×5 @ 75%
1×5 @ 80%
rest 5 min then death by pull ups
(Death by pull ups – with a running clock, on min 1 complete 1 pull up, on min 2 complete 2 pull ups, increase by one until you cannot finish the pull ups for that min)
rest 6 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
