Tempo Deadlift
7 Sets of 3
Regular pull off ground, 5 second negative.
*After each set, complete 25′ Handstand Shoulder Taps

Midline
Not For Time:
30 Weighted Sit-ups (10lb plate)
40 GHD
50 Sit-Ups
Rest 2 Minutes
30 Weighted Back Extensions (25lb plate)
40 Empty Barbell Good Mornings (25lb curl bar)
50 Back Extensions

Notes: Used 185lbs for the tempo deadlifts, lowered at a five-one-thousand count to the ground. Reps were touch and go.