STRENGTH: Complete a set every 4:00
Set 1: 2 Front squats
Set 2: 4 Front squats
Set 3: 6 Front squats
Set 4: 8 Front squats
Set 5: 10 Front squats
Intended Stimulus: This first is intended to be a very challenging set for 2 reps. After the set is finished determine the loading for the set of 4 reps. If the 2 rep set left room for more reps, attempt the same weight for the 4 reps set. If the set was very heavy, reduce load slightly for the set of 4 reps. Continue in the fashion for the remaining 6, 8, and 10 rep sets. Ideally, the set for 2 reps is the heaviest set and loads slowly and progressively decrease with each set.
CORE CRUNCH: 3 Sets for max effort
L-sit + tuck L-sit
*Do not allow a single set to go beyond 1:00
*2:00 Rest between efforts.
3 Sets: 15 GHD hip extensions
*Add a plate hold across the chest to make this more challenging