DEADMAN SIT UPS

Coffin Sit Ups With Plate
4 sets x 8 reps (4-0-1-0) rest 45 seconds
- (4 sec lower - 0 - 1 sec lift/sit up - 0 )
- keep plate (or weight) up high glued to the ceiling

PLATE SMASHERS

Plate Ribbons
4 sets x 10 reps (2-0-1-0) rest 45 seconds
- (2 sec lower - 0 - 1 sec lift - 0)
- alternate left to right, right to left ribbon motion