5- 5- 5- 5+
Sets start and stay at 75% of 1RM (denoted by dashes). If possible, final set may extend past 5 reps. Rest as needed between sets.
Then, 6 rounds of:
8 1-arm kettlebell Thruster
(As heavy as possible- alternate arms as desired)
1 rep “Hollow position complex”
(4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)
:20 sec. rest
Thruster: Only decrease weight if needed- switch arms often.
Hollow position complex: Goal is completion of 12 movements without breaking position.