Cash in: 2×800
Cash outโฆ3x 15 ghd sit ups
Basic
Four sets of:
Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds
Three sets for times of:
250 Meter Row/200m run
20 Wall Ball Shots
20 Kettlebell Swings
Rest 3 minutes
Performance
Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)
Three sets for times of:
250 Meter Row/200 m run
20 Wall Ball Shots (20/12 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes