Weighted Pullups 3-3-3-3-3
GHD Situps 15-15-15-15-15
Your quads will be sore today if you did Kalsu yesterday, which you might feel on the GHD Situps, but shouldn’t be a big issue. Your shoulders might be a little tender too, but will be fine for some pulling.
If you feel that you are wrecked after Kalsu, use the sets today to build up to a heavy set of 3, rather than going for volume and doing them all at your maximum.
The goal is to hold the same load across all 5 sets for the Weighted Pullups. Ideally with no Kip. If you are unable to use weight, scale to Strict Pullups, then Strict Pullups with a band, then hard Ring Rows.
Fitness: Make sure the Ring Rows you use are hard to achieve. Another option is to use an Assisted Ring Pull-up. For the Strict Situps, use an abmat and don’t use your arms to get up. If 10 is too easy, add a little load!!