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