PERFORMANCE:
A. Front Squat @ 20X1; Build to a Tough Single  in 12 min

B. EMOM x 10 Min:
odd: 3-8 UB Chest Touching Bar
even: 2-3 Def Kip HSPU
C1. Weighted Ring Pullups @ 40X1: 5,4,3,2,1; Rest 60 sec
C2. DB Z Press @ 40X1; 4-5 x 5 Tough sets; rest 60 sec
+
''AbsOfSteel'
Day 1/28

3 Sets:
20 Crunches with fingers behind ears - head and shoulders off ground elbows back
20 Side Crunches with fingers besides ears - elbow towards hip
20 Flutter kicks in hollow position -lower back MUST be connected to floor throughout - hands under butt as scale
rest 30 sec between sets


FITNESS:
A. EMOM x 10 Min:
odd: 2-3 Pullups or 5-7 Perfect  Hollow/ Arch Kip Swings
even: 2-3 HSPU or 20 Sec HS Hold 
B. Front Squat @ 20X1; Build to a tough single in 12 min
C1. Weighted Ring Pullups @ 40X1: 5,4,3,2,1; Rest 60 sec
C2. DB Z Press @ 40X1; 4-5 x 5 Tough sets; rest 60 sec
+
''AbsOfSteel'
Day 1/28

3 Sets:
20 Crunches with fingers behind ears - head and shoulders off ground elbows back
20 Side Crunches with fingers besides ears - elbow towards hip
20 Flutter kicks in hollow position -lower back MUST be connected to floor throughout - hands under butt as scale
rest 30 sec between sets





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