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Wednesday, 6/15

Cash in: 2×400 on 3:00 minutes

Cash out: 3×10 GHD Sit ups


Basic & Performance

Four sets of:

  • Box Step-Ups x 8 reps each leg
  • (rest 30 seconds between legs)
  • Rest 60 seconds
  • Single-Arm Dumbbell Row x 6-8 reps each arm
  • Rest 60 seconds


Complete as many rounds and reps as possible in 12 minutes of:

  • 10 Barbell Thrusters (75/55 lbs)
  • 20 Overhead Alternating Reverse Lunges

*Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.

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