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Wednesday, 5/4

Cash in: 2×400 on 3:00 minutes

Cash out: 3×10 GHD Sit ups

Basic & Performance

Every four minutes, for 16 minutes (4 sets):

  • Weighted Pull-Ups x 1-2 reps

At the top of the next minute…

  • 30 Seconds of Strict Pull-Ups for Max Reps

At the top of the next minute…

  • 20 Walking Lunges with Overhead Plate Carry (45/25 lbs)

For TIme:

  • 10 Renegade Rows (2 pushup 2 rows)
  • 20 Calorie Row on Concept 2
  • 30 Kettlebell Swings (32/24 kg)
  • 400 Meter Run
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