Cash In: 5 min jump rope practice

Cash out:  5 min jump rope practice

Basic

Three sets of:

• Strict Dumbbell Press x 10 reps @ 2011
• Rest 45 seconds
• Supine Ring Rows x 10 reps @ 2111
• Rest 45 seconds
• V-Ups x 10-20 reps
• Rest 45 seconds

Five rounds for time of:

• Run 300 Meters
• 10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
• 10 Strict Pull-Ups

Performance

Five sets of:

• Push Press x 5 reps @ 11X1
• Rest 2 minutes

Five rounds for time of:

• Run 300 Meters
• 10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
• 10 Chest-to-Bar Pull-Ups