Sunday, 4/10
Basic & Performance Conditioning 21 HSPU sub box pike push ups or L-seated DB push ups 21 Ring Dips sub bar dips or box/bench dips
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Here is what we found…
Basic & Performance Conditioning 21 HSPU sub box pike push ups or L-seated DB push ups 21 Ring Dips sub bar dips or box/bench dips
Cash in: 2×200…60 sec rest Basic & Performance In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Cash In: 1×800 Cash Out: 3×20 partner leg tosses Basic Every 90 seconds, for 18 minutes (4 sets): Station 1 – Barbell Hip Thrusts
Cash In: 100 jumping jacks + 50 mountain climbers Cash Out: 45 sec side planks x 3 rounds each side Basic Every minute, for
Cash in: 2×400 on 3:00 minutes Cash out: 3×10 GHD Sit ups Basic & Performance Every 2 minutes, for 10 minutes (5 sets): 20
Cash out: Â 100 sit ups for time Basic & Performance In teams of three, perform three rounds each for time of: Row 800/650 Meters
Sunday 4/3 Basic & Performance Cash In: 1 x 800 Cash Out: 3×10 evil wheels Snatch EMOMx10: 1 Snatches at 75 AMRAP 10
Cash in: 2×200…60 sec rest  Basic & Performance In teams of three, with only one partner working at a time, complete 3 rounds each
Basic & Performance Snatch+snatch balance : 1+1 x 5 sets.  snatch the weight from the ground, bring bar to traps in the rear….SMALL DIP +