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.