A. OHS – heavy 3 @33X1
B. 5 rds
20 GHD Situps
C. BB Row – build to heavy 6-8 reps; strict pulls, no jerking or hip relating swing here
D. :30 sec Hs HOld x 6-8 sets; rest :20 in between ; focus on pushing through the floor with everything you have. Hands under shoulders and middle finger pointing straight forward.
E. 10-30 min AB/AD session @Z1