Cash in: ย 4×200 run – get faster! 30 sec rest.
Cash out: ย 3×14 (each side) floor wipers
Basic
Four sets of:
- Deadlift x 4-6 reps @ 20X1
- Rest 45 seconds
- Single-Arm Dumbbell Strict Press x 6-8 reps each arm
- Rest 45 seconds
- Dumbbell Alternating Reverse Lunges x 10 reps each leg
- Rest 45 seconds
Three rounds for time of:
- 20 Calories of Assault Bike (or 400 Meter Run) (or 20 cal row)
- 20 Russian Kettlebell Swings
- 10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Time cap: 12 minute
Performance
Deadlift:
- *Set 1 โ 5 reps @ 75-80%
- *Set 2 โ 3 reps @ 80-85%
- *Set 3 โ 1 rep @ 85-90%
- *Set 4 โ 5 reps @ 80-85%
- *Set 5 โ 3 reps @ 85-90%
- *Set 6 โ 1 rep @ 90+%
- Rest 3 minutes between sets and use that time to practice skills on the rings โ muscle-ups or low-ring muscle-up progressions.
Three rounds for time of:
- 20 Calories of Assault Bike (or 400 Meter Run)
- 20 Box Jumps (24โณ/20โณ)
- 15/10 Strict Handstand Push-Ups
Time cap: 12 minutes