3 x Max Reps, TnG
Rest 2 minutes between sets. If you drop below 4 reps decrease the weight.
2. Box Back Squat - demo vid.
3x3 across, set up box at parallel.
4. For time:
10-9-8-7-6-5-4-3-2-1 Jerk, 205/145 - no racks, must be taken from the ground.
2-4-6-8-10-12-14-16-18-20, Pull ups
Accumulate 120 seconds
Hold a perfect L-sit for as long as possible, note the time and rest as needed between efforts. Repeat until you have accumulated 2 minutes.
"The L-sit is little know outside the gymnastics community but may be the most effective ab exercise.
Athletes who have developed their L-sit to the point where they
can hold it for three minute subsequently find all other ab work easy."