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Basic & Performance Every three minutes, for 12 minutes: Alternating Reverse Lunges with Dumbbells x 20 reps Mixed-Grip Strict Pull-Ups x 6-8 reps Five rounds

Cash In: 1 x 800 Cash Out: 2×25 floor wipers   Basic Three sets of: Romanian Deadlift x 8 reps @ 3011 Rest 60 seconds

Sunday 5/7 Basic & Performance Cash In: 5 minutes jump rope practice…Double Unders!   Barbell Conditioning Complete 12 rounds of 1 Power Clean at 60%

Saturday 05/7 Cash in: 2×200…60 sec rest Cash Out: partner situps 2×50 Basic & Performance Three sets for max reps of: 60 seconds of Wall

Basic & Performance Every 4 minutes, for 24 minutes (6 sets), for times: Run 400 Meters 10-12 Burpee Box Jump-Overs (24″/20″) Every 90 sec for

Cash In: 400/200/100 with 20 sec rest Cash Out: 3×15 (each) medball partner situps   Basic Three sets of: Romanian Deadlift x 6-8 reps @

Cash in: 2×400 on 3:00 minutes Cash out: 3×10 GHD Sit ups Basic & Performance Every four minutes, for 16 minutes (4 sets): Weighted Pull-Ups

Cash In: 5 min jump rope practice Cash out:  5 min jump rope practice   Basic Three sets of: Strict Dumbbell Press x 10 reps

Cash In: 1 x 800 Cash Out: 2×25 floor wipers   Basic & Performance Every minute, on the minute, for 30 minutes: Minute 1 –

Basic & Performance Conditioning “Helen” 3 Rounds: 400 Meter Run 21 KBS (53/35) 12 Pull-Up Snatch 5 Sets, climbing in weight: Power Snatch + Hang