Cash In: 2x 800m…60sec rest
Cash Out: ab mat sit ups x 15 + Russian twist abs holding a weight x 10 reps. Every 60 sec. x 5 minutes
Basic & Performance
Weight lifting!
- push press: we will do sets of 10, 8, 6, 4. You pick the weight, emphasizing good form with the proper dip, drive and finish:
- Snatch deadlifts: use good technique. Same set up as a snatch, deadlift the bar to the high hang position using the same pulling pattern as a snatch. 10 reps at 75%, 8 reps at 80%, 6 reps at 85%, 4 reps at 90%
- Back squats: 1 set x 10 reps at 70% pause at the bottom for 2 sec on the last 2 reps, 1 set x 8 at 75% pause at the bottom for 2 sec on the last 2 reps, 1 set x 6 at 80% pause at the bottom on the last rep, 1 set x 4 at 85% pause at the bottom for 2 sec on the last rep.
THEN:
Complete as many rounds and reps as possible in 12 minutes of:
- 12 Burpee Box Jump Overs
- 100 Meter Run
OR Performance
Complete as many rounds and reps as possible in 12 minutes of:
- 6 Strict Handstand Push-Ups
- 9 Ring Dips
- 12 Toes to Bar