Warm-up -

100 tick tocks R 25/35
100 tick tocks L 25/35
100 situps

Workout - 5 sets of:

8 front squats AHAP
10 ea. alternating SLS2S

Post weight used for FS to comments.

Daily Extras - 3 rounds of:

25 stab back ext
rest 30 sec.

Workout Notes:

  1. You may do these in supersets today if you choose.
  2. You should rest long enough between sets that you are fully recharged before starting the next.
  3. You may partition the warm-up if you like. 
  4. We've never done SLS2S alternating before. To do them correctly, alternate from R to L and back EVERY rep. The demo vid shows the NON alternating version.
  5. If 20 (R+L=1) SLS2S are too easy for you - add weight. 

Facepalm ... (source imgur)