Cash In: 3×200 with 30 sec rest

Cash Out: 3x 1:00 front plank with :30 rest

Basic

• Three sets of:
• Push Press x 6-8 reps
• Rest 60 seconds
• Side Plank x 30-45 seconds each side
• Rest 60 seconds
• Single Leg Hip Bridge x 6-8 reps each leg @ 3011
• Rest 60 seconds

Complete as many rounds and reps as possible in 9 minutes of:

• 9 Burpee Box Jump-Overs or Step-Overs
• 9 Push Presses
• 9 Ring Dips or Stationary Dips

Performance

Five sets of:

• Push Press x 3 reps

Rest as needed

Build to today’s heaviest triple.

Complete as many rounds and reps as possible in 9 minutes of:

• 9 Burpee Box Jump-Overs (24″/20″)
• 9 Push Presses (135/95 lbs)
• 9 Ring Dips