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