Cash in: 2×400
Cash out: 20x tummy complex (tuck sit up, leg extension –each-, hollow hold, V-up)
Basic
Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Alternating Reverse Lunges x 20 steps
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps
Rest 45 seconds
Every minute, on the minute, for 15 minutes:
Minute 1 – 15 Kettlebell Swings
Minute 2 – 200 Meter Run
Minute 3 – 20/10 Push-Ups
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Performance
Take 15-20 minutes to build to today’s 1RM Clean or Power Clean
Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Minute 2 – 200 Meter Run
Minute 3 – 20 Ring Dips
(modify ring dips to number that can be performed in 45 seconds or less)
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm