Cash in:ย 3×400 get faster! 60 sec rest.
Cash Out:ย 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
- Farmerโs 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.)