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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: 3×15 ghd sit ups   Basic & Performance Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip

Cash in: 1×800 Cash out: 3×30 sec. L-sits   Basic & Performance Five sets of: Dumbbell Shoulder Press x 4-6 reps @ 2011 Rest 60-90

Tuesday 12/01 Cash in: 3x200m with 60 sec rest Cash out:  Box jumps: 25 reps AHAP! Jump up and step down   Basic & Performance

Basic & Performance Take 10 minutes to build to a heavy-ish Front Squat, and then… Every 3 minutes, for 15 minutes (5 sets) of: Front

Cash Out: SIT UPS USING A 5 KG PLATE BEHIND HEAD: 3 X 5-10 REPS. HAVE SOMEONE HOLD YOUR FEET OVER A BENCH. PLACE THE

Basic & Performance In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1200 Meter Run

TURKEY BURPEE FEST TONIGHT!!!   Cash In: 4x 200m…30sec rest Cash Out: TOES TO BAR: 50 REPS. Basic & Performance Friday morning lifting session FRONT

Turkey Day! Only 1 work out today – 9am!   Cash in: 2×800 Cash Out: 3×15 ghd sit ups   Basic Four sets of: Turkish