50 GHD sit-ups
10 MU
50 alternating single-leg squats
40 GHD sit-ups
8 MU
40 alternating single-leg squats
30 GHD sit-ups
6 MU
30 alternating single-leg squats
Time cap: 20 min
50 GHD sit-ups
10 MU
50 alternating single-leg squats
40 GHD sit-ups
8 MU
40 alternating single-leg squats
30 GHD sit-ups
6 MU
30 alternating single-leg squats
Time cap: 20 min
A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
4x5 at 70%
B:Strict Press
Work up to a heavy 4RM
Remove 10%
Perform a 3x3 at this new weight
B: Accessory - "use weights that are slightly heavier than last week"
4x12 bicep curls
3x12 single arm heavy rows