Cash Out: Standing Banded Crunches: 3×50

Basics:

Three sets of:

• Goblet Squats x 8-10 reps @ 30X1
• Rest 60 seconds
• Ring Rows x 10-12 reps @ 2111
• Rest 60 seconds
• Nose-to-Wall Handstand Hold x 45-60 seconds
• Rest 60 seconds
• Double-Under Practice x 60 seconds
• Rest 60 seconds

Four rounds for time of:

• Run 200 Meters
• 20 Wall Ball Shots
• 10 Strict Pull-Ups

Performance

Three sets of:

• Overhead Squat x 8-10 reps @ 30X1
• Rest 2 minutes
• Weighted Pull-Ups x 3-5 reps @ 21X0
• Rest 2 minutes

Four rounds for time of:

• 60 Double-Unders
• 30 Wall Ball Shots (20/12 lbs)
• 15 Pull-Ups