Monday 3/21

Cash In: 2×400 30 sec rest

Cash Out: 3×10 ghd sit ups

Basic & Performance

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Station 2 – Bench Press x 8 reps @ 20X1

For time:

Row 1000 Meters

20 Strict Handstand Push-Ups/L-seated DB press

30 Ring Dips/bar/bench

40 Push-Ups