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Cash In: 4x 200m…30sec rest Basic & Performance bench press+PAUSE bench press (2 sec) on last rep: 65%x10, 75%x8, 80%x6, 85%x4, 88%x3. clean deadlifts: use

Cash in: 2×800 Cash Out: 3×15 ghd sit ups   Basic &Performance Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30

The “Three Wise Men” were three brothers: Jeremy Wise, Ben Wise, and Beau Wise (READ: Washington Post: One family; two sacrifices). They were warriors —

Cash in: 3x200m with 60 sec rest Cash out: Back extensions with a weight on back: 3 sets x 10 reps pausing at the top.

Cash out: 4×25 partner leg tosses   Basic Four sets of: Deadlift x 6-8 reps @ 3011 Rest 60 seconds Double-Under Practice x 45-60 seconds

Sunday 11/08 Basic & Performance AMRAP 15 of: 15 C2B/pull ups 15 Wall Balls, 20/14 15 Snatches, 75/55 15 Box Jumps, 24/20 Strength 3×8 Front

Saturday 11/07 Cash In: 1 mile run Cash Out: 3×15 knee ups/toes to bar   Basic & Performance In teams of two, you and your

Cash In: 2x 800m…60sec rest Cash Out: ab mat sit ups x 15 + Russian twist abs holding a weight x 10 reps. Every 60

Cash in: 1x800m run Cash Out: 3×15 ghd sit ups Basic Three sets of: Goblet Squat x 8-12 reps @ 21X0 Rest 45 seconds Single-Arm Kettlebell Row

Cash in: 2×400 30sec between Cash out: 3×30 sec hollow rocks   Basic & Performance In teams of two complete as many rounds and reps