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Here is what we found…
Every 2 minutes for 12 minutes: Nose to wall HS Hold 45-60 seconds Hollow rock/hold 45-60 seconds 5 sets for times: Power snatch x 5
Cash in…2x 400 90 seconds rest Basics: Every minute on the minute for 15 minutes (5 sets): Station 1 – Romanian Deadlift x 6-8 reps
Basics: Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2
Food, Rest & recovery, and Exercise are all components of a healthy lifestyle. There is another, however, that may be more important. Stress is the
Basic & Performance Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible
Basics Every 2 minutes, for 10 minutes (5 sets): Back Squat x 8 reps (try to perform with the same load or greater than was
Cash in…2x 400 90 seconds rest Basics: Every minute, for 18 minutes: Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled –
Basics: Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 10 reps *Set 2 – 10 reps *Set 3 – 8
Basics: Every minute, on the minute, for 15 minutes: Minute 1 – Front Squat or Goblet Squat x 8 reps Minute 2 – Box Jumps
