Warm-up by performing 2 light sets sets of each movement below. Use reps suggested per exercise for warm-up. Second set should be slightly heavier than the first.

With ea. rep at 2-0-2-0 speed, complete 4 rounds of:

10 OH BB press (strict) 45/65
10 fr squats 45/65 
10 stab assisted chinups  
10 v-ups

Post alts (if any) plus instructions to future self for how to get more out of this workout next time.

Daily Extras - 20 mins of steady state cardio. Running? 

Workout Notes:

  1. Go to the burn on each mvmt. 
  2. Use heavier weights (if needed) to achieve burn.
  3. Use lighter weights (if needed) to achieve burn.   
  4. chinup alt (bands)
  5. Take those v-ups at a super slow speed. 
  6. You are not on the clock. Do not perform this workout for time.
  7. Do the extras today!
  8. Rounds = from the OH, straight over to the fr squat, to the chins, to the Vs. This workout is not done in supersets nor straight sets.

Good luck today ladies!  Uber impressed with your drive, passion and talent. Congrats to all who tried out.