Cash in: 2×400 on 3:00 minutes
Cash out: 3×10 GHD Sit ups
Basic
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
- *Set 1 – 8 reps
- *Set 2 – 8 reps
- *Set 3 – 6 reps
- *Set 4 – 6 reps
- *Set 5 – 4 reps
- *Set 6 – 4 reps
- *Set 7 – 2 reps
- *Set 8 – 2 reps
Build in load every set…but make each set challenging.
Every 4 minutes, for 20 minutes (5 sets):
- 20 Wall Ball Shots
- 20 Box Jump-Overs or Step-Overs
Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)
Performance
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
- *Set 1 – 6 reps @ 65%
- *Set 2 – 4 reps @ 75%
- *Set 3 – 2 reps @ 85%
- *Set 4 – 2 reps @ 90%
- *Set 5 – 1 rep @ 95%
- followed by…
Every 3 minutes, for 6 minutes (2 sets):
- Back Squat x 1 rep @ 101+%
Every 4 minutes, for 20 minutes (5 sets):
- 25 Wall Ball Shots (20/14 lbs)
- 50 Double-Unders
Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)