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 x 8 reps @ 21X1
  • Station 2 – Tempo Push-Ups x 15 reps @ 1111
  • Station 2 – Supine Ring Rows x 10 reps @ 2111

Three rounds for time of:

  • Row 500 Meters
  • 24 Russian Kettlebell Swings (heavy)
  • 12 Box Jumps (20″)

 

Performance

Five sets of:

  • Deadlift x 6 reps
  • Rest 2-3 minutes

Build load over the course of the five sets.

“Christine”

Three rounds for time of:

  • Row 500 Meters
  • 12 Deadlifts (BW or 3/4 BW)
  • 21 Box Jumps (20″)