Cash in: 2×400 on 3:00 minutes
Cash out: 3×10 GHD Sit ups
Basic
Four sets of:
Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps
Rest 45 seconds
Partnered Leg Tosses x 12-15 reps
Rest 45 seconds
Three sets for max reps/calories:
60 seconds Row for calories
30 seconds Rest
60 seconds Kettlebell Swings
30 seconds Rest
60 seconds Renegade Rows
30 seconds Rest
Performance
Four sets of:
Weight Pull-Ups x 1-2 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes
Three sets for max reps/calories:
60 seconds Row for calories
30 seconds Rest
60 seconds Kettlebell Swings
30 seconds Rest
60 seconds Renegade Rows
30 seconds Rest