Cash in…2x 400 90 seconds rest
Basics:
Three sets of:
Back Squat x 8-10 reps
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111 (get horizontal)
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Dumbbell Ground to Overhead
10 Dumbbell Front Squat
10 Burpees
Rest 3 minutes between sets, and pick up where you left off.
Tabata: 20 seconds of Hollow Rocks or Holds, Rest 10 seconds
Performance
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Ground to Overhead
10 Overhead Squat
10 Burpees
Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.
Tabata: 20 seconds of Hollow Rocks or Holds, Rest 10 seconds
