Cash In: 1 x 800
Cash Out: 2×25 floor wipers
Basic
Every 90 seconds, for 18 minutes (4 sets of each):
- Station 1 – Goblet Squat x 10 reps @ 3111 (stick to the tempo – 3 second descent and 1 second pause at the bottom)
- Station 2 – Reverse Snow Angels x 15-20 reps (perform slow and controlled; hold 2.5 lb plates in each hand if possible)
- Station 3 – L-Seated Dumbbell Press x 10 reps @ 2111
Complete as many rounds and reps as possible in 9 minutes of:
- 15 Kettlebell Swings
- 12 Alternating Reverse Lunges with KB in Goblet Hold
- 9 Burpees
Performance
Five sets of:
- Overhead Squat x 3 reps
Rest as needed
Build over the course of the five sets to today’s heavy triple.
Complete as many rounds and reps as possible in 9 minutes of:
- 3 Hang Power Snatches (135/95 lbs)
- 6 Overhead Squats (135/95 lbs)
- 9 Burpees Over the Barbell
- 12 Pull-Ups