Cash In: 1 x 800
Cash Out: 50 GHD situps
Basic
Four sets of:
- Dumbbell Walking Lunges x 20 steps @ 1010
- Rest 45 seconds
- Single Arm Dumbbell Row x 10 reps each arm @ 2111
- Rest 45 seconds
- Plank Hold x 45 seconds
- Rest 45 seconds
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
- 20 Kettlebell Swings
- 15 Wall Ball Shots
Performance
Every 3 minutes, for 15 minutes (5 sets):
- 20 Dumbbell Walking Lunges (heavy)
- 20/15 Ring Dips
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
- 20 Kettlebell Swings (24/16 kg)
- 15 Wall Ball Shots (20/14 lbs