Workout of the day

1) Back Squats: 3-4 Sets x 4-6 Reps @ 65-70% with 4-5s Isometric (just below parallel)

Move

Every 3 Mins x 5 Rounds:
21 Abmat Sit-ups
15/9 Calorie Row
9 Dumbbell Thrusters

2) “Abomination”

15 Minute AMRAP:
21 GHD Sit-ups
15/12 Calorie Row
9 Dumbbell Thrusters @ 50/35

Stimulus

1) Build up to your final weight doing 2 reps at a time, following the 5s pause just below parallel (just above rock-bottom). You do not need to go deeper after the pause, just stand up quickly

2) Core will be tired in this workout as you have multiple core exercises, focus on maintaining midline stability in all exercises and adjust intensity as needed (slow down) so you can breathe through bracing