Cash in: 3×400 get faster! 60 sec rest.

Cash Out: 3×10 weighted GHD hip extensions

Basic

Three sets of:

• Supine Ring Row x 10-12 reps @ 2111 / Rest 45 seconds
• Hollow Rock (or Hold) x 30 seconds / Rest 45 seconds
• Farmer’s Walk x 100 Meters / Rest 45 seconds
• Prone Plank Hold x 45 seconds / Rest 45 seconds

In teams of two, complete four rounds for time of:

• 12 Dumbbell Renegade Rows
• 400 Meter Run (Partition the reps however you see fit, and stay with your partner on the run.)

Performance

Four sets of:

• Weighted Pull-Up x 2-3 reps @ 21X0
• Rest 15-20 seconds
• Strict Pull-Up x Max Reps @ 20X0
• Rest 15-20 seconds
• L-Sit x 30-45 seconds (accumulated)
• Rest 2 minutes

In teams of two, complete four rounds for time of:

• 12 Dumbbell Renegade Rows
• 400 Meter Run

(Partition the reps however you see fit, and stay with your partner on the run.)