Cash In: 1×800
Cash Out: 2×10 tuck to V-up complex
Basic
Three rounds of:
- Back Squat x 8 reps @ 3011
- Rest 60 seconds
- Dumbbell Bench Press x 8 reps @ 2011
- Rest 60 seconds
- V-Ups x 20 reps
- Rest 60 seconds
- Increase loads by 4-5% from those used on May 28, 2015.
Complete as many rounds and reps as possible in 15 minutes of:
- 20 Russian Kettlebell Swings (heavy)
- 15 Wall Ball Shots
- Run 200 Meters
Performance
Back Squat
- *Set 1 – 5 reps @ 65%
- *Set 2 – 4 reps @ 75%
- *Set 3 – 3 reps @ 85%
- *Set 4 – 2 reps @ 90%
- *Set 5 – 1 rep @ 95%
- *Set 6 – 2 reps @ 95%
- Rest 2 minutes between sets
Complete as many rounds and reps as possible in 15 minutes of:
- Run 200 Meters with Medicine Ball
- 15 Wall Ball Shots (20/14 lbs)
- 15 Kettlebell Swings (32/24 kg)