Basic & Performance

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

Every 8 minutes, for 40 minutes (5 sets) for times of:
Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps
Pull-Ups x 15 reps
Run 400 Meters

Three sets of:
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest 30 seconds
Hollow Hold/Rock x 60 seconds
Rest 30 seconds