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.