Wednesday 12/09
Cash in: 2×400 on 2 minutes
Cash out: 3×30 L-sits toe taps (15 each leg)
Â
Basic
Four sets of:
- Front Squat x 6-8 reps @ 3011
- Rest 60 seconds
- Strict Pull-Ups x 6-8 reps @ 2111
- Rest 60 seconds
- Double-Under Practice x 60 seconds
- Rest 60 seconds
Â
Complete as many rounds and reps as possible in 10 minutes of:
- 10 Pull-Ups
- 10 Alternating One-Arm Dumbbell Snatches
- 10 Box Jump Overs
Â
Performance
Every 3 minutes, for 18 minutes (6 sets):
- Overhead Squat x 2-4 reps
Â
Complete as many rounds and reps as possible in 10 minutes of:
- 10 Pull-Ups
- 10 Alternating One-Arm Dumbbell Snatches
- 10 Box Jump Overs