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Wednesday, 11/17

Cash in: 2×400

Cash out: 3×10 ghd situps


Basic & Performance

Three sets of:

  • Deadlift x 6-8 reps @ 2011
  • Rest 90 seconds
  • Ring or Stationary Dips x 20-25 reps (more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
  • Rest 90 seconds

Three rounds for time of:

  • 500 Meter Row
  • 15 Hand-Release Push-ups
  • 25 Kettlebell Swings (32/24 kg)

If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500 meter row, Partner B jumps on and rows while partner A performs the push-ups and swings.

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