Cash In: 3×200โฆ30 sec rest
Cash Out: 3×15 ghd sit ups
Basic
Every 2 minutes, for 16 minutes (4 sets of each):
- Station 1 โ Front Squat x 6-8 reps @ 3011
- Station 2 โ Ring Rows x 8-10 reps @ 2111
Three sets for max reps of:
- 60 seconds of Wall Ball Shots
- Rest 60 seconds
- 60 seconds of Push-Ups
- Rest 60 seconds
- 60 seconds of Box Jump-Overs
- Rest 60 seconds
Performance
Every 3 minutes, for 15 minutes (5 sets):
- Pause Front Squats x 4-6 reps @ 31X1
Three sets for max reps of:
- 60 seconds of Wall Ball Shots
- Rest 60 seconds
- 60 seconds of Push-Ups
- Rest 60 seconds
- 60 seconds of Box Jump-Overs
- Rest 60 seconds