Strength
1) Every 30 seconds for 5:00 (22 total reps):
2 Deadlifts @160lbs
 
2a) Bench Press: 10 minutes to work up to a heavy single.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 10 minutes to work up to a heavy single.

2A: 225lbs
2B: 70lbs

Midline
1a) 3X20 UB GHD Sit-ups – rest 45 sec.
1b) 3X15 Supermans - rest 45 sec.