B-Squad: Prison love

A. Three sets of planks.

Front for 30s
Left for 30s
Right for 30s

Rest for 2 min between sets

Front for 30s
Left for 30s
Right for 30s

Rest for 2 min between sets

Front for 30s
Left for 30s
Right for 30s


B. Dumbell press and handstand holds

Three sets of 8 L-sit DB press, followed by a 30s handstand hold

Resting 2min between

I used 2x30.


C. Prisoner step test

15 min of 24" box steps.

I did 282.  Was on pace with 20/min at the start.  Didn't quite maintain it.