20 metre forward sprint
20 metre backward run
20 metre forward sprint
20 metre backward run
Strength
Deadlift 5x3
Conditioning
Four Rounds for time of;
25 GHD sit-up
25 Back extensions
25 Burpees
Use regular sit-ups and either supermans or good mornings as substitute exercises.
Cash Out
3 Ball juggle (coordination)
Keeping all three balls in motion, juggle for 2 full minutes. For every ball dropped in that period perform 5 push-ups.
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