Cash Out: SIT UPS USING A 5 KG PLATE BEHIND HEAD: 3 X 5-10 REPS. HAVE SOMEONE HOLD YOUR FEET OVER A BENCH. PLACE THE PLATE BEHIND HEAD AND PERFORM A SIT UPS WITH ELBOWS TOUCHING THE KNEES.
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Basic & Performance
Conditioning:
- 30 Cal Assault Bike
- 30 TTB
- 30 Wall Balls, 20/14
- 30 Pull ups
- 30 Wall Balls, 20/14
- 30 TTB
- 30 Cal Assault Bike
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Lift heavy:
BACK SQUATS: 65%X3X10 SETS
FRONT SQUATS: 65%X3X3 SETS
SNATCH BALANCE: 3, 2, 1, 1, 1, 1, 1