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, bike, rope jumps, combination? 

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.