In Gym:
deadlift
7-7-7-7-7
Begin each round every 3.5 minutes. These reps are touch-and-go.
then, three rounds for quality:
10-20x v-up –or– tuck-up
20-30x hollow rock
10-20x biceps curl
At Home:
as many rounds as possible in 10 minutes:
6x superman, 1-second hold at top of rep
6x dumbbell/object deadlift jump –or– single-leg romanian deadlift, weighted or unweighted
then, then, three rounds for quality:
10-20x v-up –or– tuck-up
20-30x hollow rock
10-20x biceps curl –or– 10-20x rotational sit-up
-MPH Inside the Box Scores-
Nate S.: 255-lbs.
Carlos U.: 200-lbs.
Ryan B.: 195-lbs.
Inna A.: 195-lbs.
Anna G.: 95-lbs. (front squat)
Rony J.: 155-lbs.
Sean G.: 385-lbs.
Zach D.: 315-lbs.
Sean Q.: 125-lbs. (shoulder press)
Rich H.: 335-lbs.
Brendan D.: 265-lbs.*
Justin G.: 185-lbs.
Bobby H.: 23-lbs.
Aidan C.: 205-lbs.*
Stuart J.: 245-lbs.*
Edgar J.: 225-lbs.
Chris G.: 195-lbs.
Brent S.: 195-lbs.
Tara S.: 185-lbs.
Kara K.: 155-lbs.
Diana G.: 125-lbs.
Natsuda C.: 120-lbs.*
Andrew C.: 295-lbs.
Sean F.: 345-lbs.
John N.: 220-lbs.
Bradley: 220-lbs.
John Sa.: 135-lbs. (bench)
Mel F.: 235-lbs.
Nick W.: 275-lbs.
Matt A.: 160-lbs.
Brandon B.: 235-lbs.
Mark B: 185-lbs.
Kiely W.: 160-lbs.
Kelly H.: 255-lbs.
Michael F.: 270-lbs.
Michael L.: 240-lbs.
Adrienne V.: 145-lbs.
Lily S.: 170-lbs.
Alicia E.: 170-lbs.
Kate G.: 265-lbs.
Dan B.: 295-lbs.
Haisheng Y.: 265-lbs.
Jen D.: 180-lbs.
RJ A.: 215-lbs.
Tarek K.: 275-lbs.
Seth B.: 245-lbs.
Daniel H.: 255-lbs.
Amr M.: 225-lbs.
Chandler W.: 170-lbs.
Julia H.: 170-lbs.
Frank P.: 285-lbs.
JaharI.: 265-lbs.
Connor R.: 395-lbs.
Bill G.: 325-lbs.
Rajeev R.: 225-lbs.