Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20. (Ex. 5, 5, 3, 3, 1, 1, 1, 1)
Then, 4 rounds of:
2 reps “Hollow position complex”
(4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)
8 Pull-up (Strict or kip– no butterfly)
16 Overhead walking lunge @ 25lb. W, 45lb. M
Maintain a quality hollow position during the performance of and transition between all movements. Alternate pull-up variation by round if needed/ as desired. Lunge may be weighted with any implement you choose/ have.