Weighted Pull-ups- 1,1,1,1,1 (max effort)
*If you don’t have pull-ups work on lock-offs, hold the decent for 10 sec.
KB Swings- x 20 unbroken (heavy)
Plyo Push-ups- 3 x 15
“Abs Gone Bad”
Fight gone bad style, 1 minute each exercise for time with 1 minute break after all 5 exercises.
2 Rounds for max reps of:
Scissor Kicks ( 4 count)
Knees to Elbow
Ab Mat Sit-ups