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
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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.