Shoulders in the ears
Yorba demonstrates part one of the dumbbell clean… triple extension and shrug the shoulders before any bend of the elbows.
Weighted pull ups 1-1-1-1-1-1-1 reps
Weighted sit ups 12-12-12-12-12-12-12 reps
– Three methods of holding the weight – dumbbell between your ankles or thighs, kettlebell hanging from your foot, or loop a rope around your waist and attach a dumbbell there.
– Goal is to hit your 1 rep max (1RM) for a weighted pull up AND your 12 rep max for a weighted sit up (dumbbell goes behind your neck and your feet are anchored – toes under dumbbbells works well)