Warm-up - 2 rounds

400 m run
12 burpees


10-8-6-6-8-10 reps of each of the following in straight sets.  Rest no more than 90 seconds between each set.  Rest as needed between exercises.  All exercises are to be done with slow/strict form.  Raise in a 2 count, lower in a 4 count.

front squat AHAP
strict DB presses AHAP
chinups (weight them if needed) (preferred scale)

Post weights used and scales to comments.


Can EVERYBODY get 6 pack abs? - by Neil Anderson


BEASTMODE!  My tris are still a little sore from this one!