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 Step-Ups x 8-10 reps each leg
- Rest 60 seconds
- Turkish Get-Up x 1-2 reps each arm
- Rest 60 seconds
In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
- 3 Push Press
- 6 Box Jump-Overs
- 9 Kettlebell Swings
Performance
Every two minutes, for 10 minutes (5 sets):
- Back Squat
- *Set 1 โ 5 reps @ 45-55%
- *Set 2 โ 5 reps @ 55-65%
- *Set 3 โ 3 reps @ 65-75%
- *Set 4 โ 2 reps @ 75-85%
- *Set 5 โ 2 reps @ 80-90%
followed byโฆ
Every two minutes, for 4 minutes (2 sets):
- Back Squat x 8-10 reps @ 75-80%
In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
- 3 Push Press (155/105 lbs)
- 6 Box Jump-Overs
- 9 Kettlebell Swings (32/24 kg)