Tue May 5

Train/Move
2-2-2-3 Minutes Work, 1 Min Rest:
15/12 Calorie Row
10 Burpee Box Jump Overs @ 24/20
Max V-up/GHD Sit-ups in time remaining
*cap of 100 GHD sit-ups

Warm-up
2 Sets:
10/8 Cal Ski/Bike
30s Rig Hang
6/6 Bottoms-up KB Press
6 Double Dumbbell Presses

Strength
Every 2 Min x 6 Sets:
4 Strict Press @ 75-85%
THEN:
10 Sets of 1-3 Negative Push-ups/HS Push-ups
5s descent on each rep, 4/2” deficit

---

Stimulus
Strength: start at 75% and build or do sets across. These will feel very heavy, by the last set you should still have at least 1 rep in reserve. Finish with negatives (slow lower) to improve shoulder stability, midline stability, and breathing

Train/Move: 2 mins, 2 mins, 2 mins, 3 mins with a minute of rest between each set (total of 9 mins of work). Each round has a buy-in and ends with a minimum of 30s of sit-ups, reduce volume of row calories, burpees, or remove the box altogether and do stationary burpees