Big strong, move weight then run fast and get abs. If only it were that simple right? If we could just do these things in the gym and get abs to appear? I’d like it, but we don’t get that. We have to take care of business the other 23 hours in the day to get the abs to pop, summer is coming! Go heavy on all the bench sets today! Then the abs will get their due with this combo of movements and you’ll feel it right after the first round. Be ready to break up the toes to bar early and often!
400m Run
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10 Scap push
5 Push up
10 Alternating jack knife
10 Kip swing
20 Running high knees (10 each leg)
3 rounds
Bench Press
3-3-3-3-3
Every 3:00 execute 3 heavy bench press + 15 banded facepull
*The banded face pull should be used as an “easy” movement to accompany the bench for shoulder health. All sets should be working sets.
RXConditioning:
400m Run
18 Toes to bar
21 Push Up
24 Abmat Sit Ups
4 rounds for time
Intermediate:
400m Run
18 Hanging leg raise
21 Kneeling or banded Push Up
24 Abmat Sit Ups
4 rounds for time
Baseline:
200m Run
18 Jack Knife
15 Wall Push Up
18 Supported sit up (holding band to pull up or band behind back)
4 rounds for time
3x100ft. Single arm farmer carry each side
Rest as needed between sets and arms. Load these up!
