5 x 5 @ 75% of 1RM
Rest as needed between sets. Position considered, all sets are performed uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.
Then, as quickly as possible:
Sit-up: Make the most challenging possible choice, and sustain as long as possible. If position breaks, adjust in 10- or 25- rep increments. Suggestions include, in order of difficulty: Ab wheel roll-outs, 360, knees-to-elbows, V-up, Abmat.
Accumulate 8-10 minutes Airdyne and 8-10 minutes overhead/ thoracic mobility. Intersperse as desired.