Part 1: Tabata Planks then 4 rounds of 5 T2Rack and 10 Bumper Plate Situps. Rest 90 seconds between Tabata and each round
Part 2: 50 L-Sit Pullups & 50 L-Sit Chin-ups for time.
Scale: L-Sit => Knees bent => Kipping L-Sit => Strict => Kipping => Band => Hard RR (See notes)
Notes: Stimulus = Strength/Muscle Endurance. Scale for part 2 if not doing L-Sit is 50 Strict or RR and 50 K2W then 50 Strict Chinups/supinated RR and 50 K2W.