Cash In: 400/200/100 w/ 30 sec rest
Cash Out: 3x 6 tuck complex
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Basic
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s weight)
Rest 60 seconds
Alternating Pistols x 12-16 reps
(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)
Rest 60 seconds
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Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Handstand Push-Ups or L-Seated DB Press
10 Toes to Bar
15 Ring Dips or Push-Ups
30 Double-Unders or Lateral Jumps Over Parallette
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Performance
Five sets of: Unsupported Seated Strict Press x 3-4 reps
(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s weight)
Rest 60 seconds
Alternating Pistols x 12-16 reps
(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)
Rest 60 seconds
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Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Handstand Push-Ups
10 Toes to Bar
15 Ring Dips
30 Double-Unders