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Friday 2/05 Basic & Performance Five sets of: Unsupported Seated Strict Press x 4-5 reps (sit on a bench without back support and press the

Get Down and Boogie!!! Cash In: 1×800 Cash Out: 4x15sec plank complex (front-side-side-back) x 3 sets   Basic Four sets of: Front Squats x 6-8

Cash in: 2×400 on 4:00 minutes Cash out: 3×10 GHD Sit ups   Basic & Performance Complete as many rounds and reps as possible in

Cash In: 3 x 200 on the 2:30 Cash Out: 3×20 monkey hang from bar   Basic Three sets of: Kneeling Kettlebell Halos x 3-5

Cash In: 1x 400/1×200/1×100 30 sec rest Cash Out: 2×15 evil wheels   Basic & Performance Five sets of: Weighted Pull-Ups x 2 reps Rest

Basic & Performance Two sets, not for time, of: Unbroken Double-Unders x 50 reps—if you don’t have double unders spend 5 total accumulated minutes working

Cash in: 2×200…60 sec rest Basic & Performance In teams of 5, with only one teammate allowed per station, complete as many rounds and reps

Cash In: 1x 400/200/100 30 sec rest Cash Out: 100 Situps   Basic Four sets of: Back Squat x 8-10 reps Rest 20 seconds Russian

Cash In: 1×800 Cash Out: 2×30 floor wipers   Basic Three sets of: Push Press x 6-8 reps Rest 60 seconds Side Plank x 30-45

Cash in: 2×400 Cash out: 20x tummy complex (tuck sit up, leg extension –each-, hollow hold, V-up) Basic Three sets of: Deadlift x 6-8 reps