10 Cal Row

10 Bow2Bends

10 Alt Toe Touch

10 Hollow Rocks

10 Squat2Stands

10 Iron Cross

10 Pushup to Downward Dog

10 Huggers

8 Single-arm ring rows per side

5 pike push-ups off the floor



For Time:

60 Ab-mat Sit-Ups

50/40 Cal Row

40 Pike Push Ups off a box

30 Supine Ring Rows

50 Ab-mat Sit-Ups

40/30 Cal Row

30 Pike Push Ups off a box

20 Supine Ring Rows

40 Ab-mat Sit-Ups

30/20 Cal Row

20 Pike Push Ups off a box

10 Supine Ring Rows

Video courtesy of Train FTW.

Where Monday found us constantly going higher in reps on our movements, today sees us using 4 movements, but descending in reps every time we hit them. The idea here is to pick up speed as the rep counts get lower.  You come out too quick in the first big number sets, you may wear yourself out too quickly.  


Scaling Options:

Sit Ups -> feet anchored (Elite GHD Sit Ups)

Pike Push Ups on box -> Pike Push Ups off the floor (Elite – HSPUs)

Supine Rings Rows -> Ring Rows (Elite – Pull Ups)


Cool Down:

Kneeling Lat Stretch – 1 Min per side


Banded Bully Stretch – 1 Min per side


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