Cash in: 2×400 get faster! 30 sec rest.

Cash out: 4×10 crusher press situps

Basics:

Three sets of:

• Dumbbell or Barbell Push Press x 6-8 reps
• Rest 45 seconds
• Single Leg Hip Bridge x 8-10 reps each leg @ 2011
• Rest 45 seconds
• Partnered Leg Tosses x 15-20 reps
• Rest 45 seconds

Every minute, on the minute for 16 minutes:

• Even minutes – 10 Burpees
• Odd minutes – 8 Tall Box Jumps

(you pick the height – jump up and step down)

Performance

Every 3 minutes, for 15 minutes (5 sets):

Push Press x 3-5 reps

Goal is to establish today’s 5-RM.

Every minute, on the minute, for 16 minutes:

• Even minutes – 10 Burpees
• Odd minutes – 5 Power Cleans

(use the heaviest weight you believe you can successfully handle – note weight used)