Get Down and Boogie!!!
Cash In: 1×800
Cash Out: 4x15sec plank complex (front-side-side-back) x 3 sets
Basic
Four sets of:
- Front Squats x 6-8 reps
- Rest 10 seconds
- Farmer’s Carry x 100 Meters
- Rest 60 seconds
- Double-Under Practice x 60 seconds
- Rest 60 seconds
Complete as many rounds and reps as possible in 6 minutes of:
- 6 Burpees
- 6 Strict Pull-Ups
- 12 Wall Ball Shots
Performance
Every two minutes, for 16 minutes (8 sets of):
- Front Squat x 3-4 reps
*Use the same weight as last time
Complete as many rounds and reps as possible in 6 minutes of:
- 30 Wall Ball Shots
- 30 Pull-Ups
- 30 Double-Unders
Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first.