Cash In: 400m

Cash out: 4×25 strt leg crnch

Basic

Three sets of:

• Strict Dumbbell Press x 8-10 reps @ 2011
• Rest 45 seconds
• Supine Ring Rows x 8-10 reps @ 2111
• Rest 45 seconds
• Prone Plank Hold x 45 seconds
• Rest 45 seconds

Complete as many rounds and reps as possible in 20 minutes of:

• 6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
• 12 Kettlebell Swings
• 12 Box Jump-Overs

Performance

Take 15 minutes to build to today’s 1-RM Push Press

Complete as many rounds and reps as possible in 20 minutes of:

• 6 Strict Handstand Push-Ups
• 12 Kettlebell Swings (24/16 kg)
• 30 Double-Unders