Cash In: 4×200 :30 rest
Cash out: 5 min DU practice
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Basic
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg
Rest 45 seconds
Russian Kettlebell Swings x 15 reps
Rest 45 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm
Rest 45 seconds
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Five sets for max reps:
45 seconds of Rowing (for calories)
Rest 15 seconds
45 seconds of Goblet Squats
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds
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Performance
Every two minutes, for 12 minutes:
Power Clean + Squat Clean
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Five rounds for time:
Row 300 Meters
12 Front Squats (95/65 lbs)
12 Pull-Ups