Read more about our response to Covid-19 HERE
Here is what we found…
Cash in: 2×200…60 sec rest Cash Out: 3×10 evil wheels  Basic & Performance Partners alternate whole rounds for time and complete four rounds each
Friday 12/11 Cash In: 2x 200m…30sec rest Cash Out: sit ups: 100 ab mat situps. Basic & Performance Front squat: 70%x3x10 Back squat: 70%x3x3
Cash in: 1×800 Cash Out: 3×15 ghd sit ups  Basic Five sets of: Kettlebell Swings x 20 reps Rest 30 seconds Dumbbell Front Squats
Wednesday 12/09 Cash in: 2×400 on 2 minutes Cash out: 3×30 L-sits toe taps (15 each leg) Â Basic Four sets of: Front Squat x
Tuesday 12/08 Cash out: Â Sit ups using a 5 kg plate behind head 5 x 5. Have someone hold your feet down over a bench.
Cash In: 2 x 800 Cash Out: 3×20 Floor wipers Basic & Performance Four sets of: Bulgarian Split Squat x 6-8 reps each leg @
Sunday 12/06 Cash Out: 3x 20 (10 each leg) L-Sit toe taps Basic & Performance Conditioning 3 Rounds: 500m Row 12 Hang Power Cleans, 185/135
Basic & Performance In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as
Cash In: 4x 200m…30sec rest Cash Out: Russian twists 2×30… extra credit…3x dragon flags hold for 10-15 sec  Basic & Performance front squat: 3,
Cash in: 2×800 Cash Out:Â 3×15 ghd sit ups Basic & Performance Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip
