Cash in: 1x800m run

Cash Out: 3×15 ghd sit ups

Basic

Three sets of:

• Goblet Squat x 8-12 reps @ 21X0
• Rest 45 seconds
• Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010
• Rest 45 seconds
• Kettlebell Swings x 15-20 reps
• Rest 45 seconds
• Push-Ups x 10-15 reps @ 2010
• Rest 45 seconds

Against a 2-minute running clock, perform the following:

• Row 250 Meters/run 200m
• Max Reps of Air Squats

Rest 2 minutes between sets, and complete a total of four sets.

Performance

Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then…

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

• Back Squat x 2-3 reps @ 30X1

Against a 2-minute running clock, perform the following:

• Row 250 Meters/run 200m
• Max Reps of Squat Cleans (135/95 lbs)

Rest 2 minutes between sets, and complete a total of four sets.tner