Strength
Back squat
5 x 5 @ 75%
Workout
4 RFT
5 Man makers – 50/35
25 Ab mat sit ups (15 GHD)
**As mentioned in the blog post on Sunday, I’m switching up the programming for the strength just a touch this week. What is written above is read as 5 sets of 5 reps with all reps performed at 75% of your 1 rep max (1RM). Typically, when it’s written with dashes or hyphens ( – ) between the numbers it means you are to increase the weight each round. When there is an X it is interpreted as lifting the same weight for all sets and reps.
As for the workout, it is written as a couplet, but as you see in the video, there are multiple moves that make up a Man Maker. Still try to keep moving through all the movements and make it look as ONE vs 5. As for the sit ups, 25 should be low enough that you can go unbroken. Use your arms for assistance as she does in the video. I find it helpful then to use my hands to push myself back down to the ground, then use the momentum from the arm swing to come back up. Try it out and see if it helps you go faster.