Cash in: 2×400 on 2:30 minutes

Cash out: 2×30 floor wipers

Basic

Three sets of:

• Push Press x 6-8 reps
• Rest 60 seconds
• Overhead Walking Lunge x 20 steps
• Rest 60 seconds
• Double-Under Practice x 60 seconds
• Rest 60 seconds

Every minute, on the minute, for 15 minutes:

• Minute 1 – Row 200/150 Meters or 15/10 cal on bike
• Minute 2 – Wall Climb x 2-4 reps
• Minute 3 – Run 100 Meters

Performance

Every 3 minutes, for 15 minutes (5 sets):

• Push Press x 3-5 reps

Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.

Every minute, on the minute, for 15 minutes:

• Minute 1 – Row 200/150 Meters or 15/10 Calories of Assault Bike
• Minute 2 – Handstand Push-Ups x 10 reps
• Minute 3 – Double-Unders x 40 reps