3 Giant Sets, not for time:
8-16 Dumbbell Box Step-Ups (6 each side) Focus on the lead leg not the push, don’t swing DB, step down with soft Knee
15-25 GHD Sit-Ups (if not doing these on a regular basis be spoted at do 6-10 or do 20-30 abmat sit ups
8-12 Sumo Deadlifts ----Feet twice as wide as squat stance, nearly vertical shins, hands 6-12” apart, shoulder stacked on bar at starting position
15-25 Seated Banded Rows –overhand grip, row to bottom of rib cage, stay tall avoid rounded shoulders, avoid midsection arching
Rest 2:00 between rounds.
Athlete’s choice to build in weight or stay across after the first round.