"Killer"
Warmup supersets:
3X
Ball Planche 2 min
Planche Pushups 25
Lever 1 min total
5X
Milkman's Carry* 25#/45# 8x
HSPU or Tiger Pushups 10
Pullups 20
Straight Leg Raises 10
Milkman's Carry: A milkman's carry is a one-handed carry. It's an asymmetric workout - designed to force your core to correct the imbalance created by the weight on one side of the body.
We make the carry a little better for arg core! To do the carry: Hold a plate (35# / 45#) by your side with a fingertip grip on the lip of the plate. Do 8 laps on the stairs, switching hands with each lap. / An alternative is to do 60 lunges and switch hands every ten steps - you can use any heavy object.
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