Cash in: 2×400 on 3:00 minutes

Cash out: 3×10 GHD Sit ups

Basic & Performance

Every 2 minutes, for 10 minutes (5 sets):

• 20 Walking Lunges (32/24 kg KBs in each hand)

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

• Bench Press x 4-6 reps

Three sets of:

• Single-Arm DB Row x 8 reps each @ 2111
• Rest 45 seconds
• Hollow Holds/Rocks x 60 seconds
• Rest 45 seconds