Cash in…4x 200 30 sec rest…get faster every time

Basic

Every 2 minutes, for 18 minutes (3 sets of each):

• Station 1 – Back Squat x 8-10 reps @ 30X1
• Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
• Station 3 – Reverse Snow Angels x 15-20 reps

For max reps/meters:

• 2 minutes of Rowing for Meters
• Rest 60 seconds
• 2 minutes of Box Jump or Step-Overs
• Rest 60 seconds
• 2 minutes of Dumbbell Thrusters
• Rest 60 seconds
• 2 minutes of Rowing for Meter

Performance

Every 4 minutes, for 20 minutes (5 sets):

Front Squat @ 20X2

• *Set 1 – 5 reps @ 60%
• *Set 2 – 4 reps @ 70%
• *Set 3 – 3 reps @ 80%
• *Set 4 – 2 reps @ 85%
• *Set 5 – Max Reps @ 85%

For the max reps sets, stick to the prescribed tempo, and if the rest at the top exceeds two seconds, terminate the set.

Use the rest periods between sets to address upper body mobility or activation drills of your choice – e.g., Ring Pec Stretch, Reverse Snow Angels, Nose-to-Wall Handstand Holds, etc….

For max reps/meters:

• 2 minutes of Rowing for Meters
• Rest 60 seconds
• 2 minutes of Box Jump-Overs (24″/20″)
• Rest 60 seconds
• 2 minutes of Dumbbell Thrusters (55/35 lbs)
• Rest 60 seconds
• 2 minutes of Rowing for Meters
• Post scores for each portion.