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Do a set every 1 minute and 30 seconds.

8 Tempo Incline KB or DB Bench Press @7-8/10 RPE
8 Tempo Incline KB or DB Bench Press @7-8/10 RPE
8 Tempo Incline KB or DB Bench Press @7-8/10 RPE
8 Tempo Incline KB or DB Bench Press @7-8/10 RPE

*Max Push Back Levers/ Or Pull UPs/ Or Ring Rows after each set of Bench

**Tempo is 3:0:X1 AKA meaning 3 sec down, 0 sec pause, explode up, 1 second pause at the top
***You can use dumbbells if needed for more appropriate loading but ensure you get a good stretch at the bottom and squeeze your pecs at the top.

WOD: 3 Rounds
27 Air Squats
21 GHD Sit Ups/ Anchored Situps
15 Deficit Push Ups (on 10/15kg plates) (OR Ring)

-rest 3 minutes-

3 Rounds
27 Air Squats
21 Toes to bar
15 Ring Dips/ Box dips

TARGET SCORE
Target Time each set: sub 7 minutes
Time Cap each set: 9 minutes

STIMULUS and GOALS
How to Pace: STEADY! Stimulus is moderate, consistent pacing across the entire workout. Upper, lower, and the mid-line will be heavily challenged today through this bodyweight wrecker.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Challenge yourself to see if you can replicate or get faster on the second part.

WORKOUT STRATEGY & FLOW
Air Squats: Think smooth and steady; don’t try to pump these reps out. Keep the arms relaxed and breathe through the motion.

GHD Sit-Ups: Pacing should be smooth and steady while trying to stay non-stop. Be aggressive with your hip drive.

Deficit Push-Ups: We recommend breaking these into 3-5 quick reps at a time to avoid reaching muscle failure. You should shake out your shoulders early and often and be wise about when to break and rest.

Toes to Bar: A great goal would be 1-2, but given the total core volume, it might be wise for some to break into 3 sets.

Kipping Ring Dips: Same approach at the deficit push-ups. Break into 2-3 sets and don’t push to failure. You can kip on these.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.