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Tuesday 12/01 Cash in: 3x200m with 60 sec rest Cash out:  Box jumps: 25 reps AHAP! Jump up and step down   Basic & Performance

Basic & Performance Take 10 minutes to build to a heavy-ish Front Squat, and then… Every 3 minutes, for 15 minutes (5 sets) of: Front

Cash Out: SIT UPS USING A 5 KG PLATE BEHIND HEAD: 3 X 5-10 REPS. HAVE SOMEONE HOLD YOUR FEET OVER A BENCH. PLACE THE

Basic & Performance In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1200 Meter Run

TURKEY BURPEE FEST TONIGHT!!!   Cash In: 4x 200m…30sec rest Cash Out: TOES TO BAR: 50 REPS. Basic & Performance Friday morning lifting session FRONT

Turkey Day! Only 1 work out today – 9am!   Cash in: 2×800 Cash Out: 3×15 ghd sit ups   Basic Four sets of: Turkish

Cash in: 1×800 Cash out: 3×30 sec. L-sits   Basic & Performance: Four sets of: Romanian Deadlift x 6-8 reps @ 30X1 Rest 60 seconds

Cash in: 3x200m with 60 sec rest Cash out:  Ab mat sit ups x 100   Basic & Performance THIS IS THE BEGINNING OF A

Monday 11/23 Cash out: 4×25 partner leg tosses Basic Three sets of: Single-Arm Dumbbell Row x 8-10 reps @ 2111 Rest 45 seconds Dumbbell Bench

Basic & Performance Conditioning: 7 RFT: 7 Power cleans, 95/65 7 Thrusters, 95/65 7 bar-facing burpees Clean and Jerk Work up to a heavy single