Cash in: 800/400/200 30sec between
Cash out: 30 sec hollow rocks
Basic
Three sets of:
- Romanian Deadlift x 6-8 reps @ 3011
- Rest 45 seconds
- Push-Ups x 10-15 reps @ 21X1
- Rest 45 seconds
- Russian Kettlebell Swings x 20-25 reps @ 1010
- Rest 45 seconds
- Side Plank x 45 seconds each side
- Rest 45 seconds
Against a 2-minute running clock, complete as many rounds and reps as possible of:
- 10 Alternating Reverse Lunges with BB or DBs
- 10 Push Press with BB or DBs
- Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Performance
- Deadlift x 15 reps @ 2011
- Rest 15-20 seconds
- Strict Handstand Push-Ups x Max Reps
- Rest 2 minutes
- Deadlift x 10 reps @ 2011
- Rest 15-20 seconds
- Strict Handstand Push-Ups x Max Reps
- Rest 2 minutes
- Deadlift x 5 reps @ 2011
- Rest 15-20 seconds
- Strict Handstand Push-Ups x Max Reps
Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.
If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
- 10 Alternating Reverse Lunges (115/75 lbs)
- 10 Push Press (115/75 lbs)
- Rest 2 minutes between sets, and complete a total of 4 sets for max reps.