Power is an easily understood concept and it all begins with doing work. But work here is not the daily 9-to-5 grind, it is the application of a force to an object with a resulting movement of that object. We can quantify work by knowing the mass of the object moved and the distance it moves:
work = weight moved × distance moved.
With a running clock starting at 0:00 – 5:00:
6- Banded Strict Ring Muscleups
30- Double Unders
Minutes 5:00 – 10:00:
10- Deficit Pushups – Stack 1-2 plates for hands and feet to add 3-5″ to your pushup depth.
15- AbMat Sit-Ups/GHD Situps
Minutes 10:00 – 15:00:
7- Strict Pull-Ups (band as needed to ensure first set is straight)
20- Hollow Rocks