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Basic Four sets of: Back Squat x 6-8 reps @ 3011 Rest 45 seconds Supine Ring Row x 8-10 reps @ 2111 Rest 45 seconds

Cash in: 2×400 on 3:00 minutes Cash out: 3×10 GHD Sit ups   Basic Every minute, on the minute, for 21 minutes: Minute 1 –

Cash out:  none Basic Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips

Cash In: 1 x 300 Cash Out: 2×25 floor wipers   Basic Every 2 minutes, for 20 minutes (10 sets, 5 of each): Odd Sets

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: “Dissecting

Friday 2/12 Cash In: 3×200 15 sec rest Cash Out: 3×10 Evil wheels or ab roller or dumbbell roller   Basic Every minute, on the

Cash In: 400/200/100 w/ 30 sec rest Cash Out: 3x 6 tuck complex   Basic Five sets of: Unsupported Seated Strict Press x 3-4 reps

Cash in: 2×400 on 3:00 minutes Cash out: 3×10 GHD Sit ups   Basic Four sets of: Pull-Ups x 6-8 reps @ 2110 Rest 45

Cash out: 3×20 med ball toss sit ups… performance 3×10 med ball ghd tosses   Basic Three sets of: Back Squat x 8-10 reps Rest

Monday 2/08 Cash In: 1 x 800 Cash Out: 2×25 floor wipers   Basic Three sets of: Romanian Deadlifts x 6-8 reps @ 3011 Rest