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Friday, 1/29

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 – 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%

followed by…

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)
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