Cash in: 2×400 on 3:00 minutes
Cash out: 3×10 GHD Sit ups
Basic
Four sets of:
Deadlift x 8 reps @ 2111
Rest 45 seconds
L-Seated Dumbbell Press x 8 reps @ 2011
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Side Plank x 30 seconds each side
Rest 45 seconds
Complete rounds of 30, 20 and 10 reps for time of:
Kettlebell Swings
Shoulder to Overhead
Jumping Lunges
Performance
Deadlift
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
Rest 2 minutes
Build load every set.
Complete rounds of 30, 20 and 10 reps for time of:
32/24 kg Kettlebell Swings
Shoulder to Overhead (115/75 lbs)
Pull-Ups