Strength:

Seven Min of Hell

30 sec 6″ leg hold

30 sec Bicycle

30 sec 6″ leg hold

30 sec V-ups

30 sec 6″ leg hold

30 sec Crunches

30 sec 6″ leg hold

30 sec Dead Bugs

30 sec 6″ leg hold

30 sec Windshield Wiper

30 sec 6″ leg hold

30 sec Toe Touches

30 sec 6″ leg hold

30 sec Lemon Squeezers

Workout:

Benchmark #5

DT

5 Rounds

12 Deadlift 155/105

9 Hang Power Cleans 155/105

6 Push Jerk 155/105