Cash in: run 800m
Cash out…partner leg toss 3×30
Basic
Four sets of:
- Dumbbell or Barbell Push Press x 6-8 reps
- Rest 45 seconds
- Single Leg Hip Bridge x 6-8 reps each leg @ 3011
- Rest 45 seconds
- Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X0
- Rest 45 seconds
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
- 10 Kettlebell Swings
- Max Reps of Barbell or Dumbbell Thrusters
Rest 60 seconds between sets.
Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.
Performance
Four sets of:
- Push Press x 2-4 reps
- Rest 60 seconds
- Plank from Rings x 60-90 seconds
- Rest 60 seconds
Against a 60-second running clock, for a total of five sets, perform as many reps as possible of:
- 10 Kettlebell Swings (32/24 kg)
- Max Reps of Thrusters (75/55 lbs)
Rest 60 seconds between sets.
Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.