Prep:
3 Sets:
60 sec AB Easy
15 sec Side Plank R
15 sec Forearm Plank
15 sec Side Plank R

Fitness

A. 5 Sets:

Single Arm DB Press @ 21X1 – 4 reps
50 ft Single Arm OH Carry
rest 60 sec
Single Arm KB DL @ 20X1 – 4 reps
50 ft Single Arm Farmer Carry
rest 60 sec

B. EMOM + AMRAP

EMOM8
5 Burpee CTB

rest 4min

AMRAP10
10 cal Row
10 Box Jump Overs 24/20
5 Bar MU

Essentials

A. 5 Sets:

Single Arm DB Press @ 21X1 – 4 reps
50 ft Single Arm OH Carry
rest 60 sec
Single Arm KB DL @ 20X1 – 4 reps
50 ft Single Arm Farmer Carry
rest 60 sec

B. EMOM + AMRAP

EMOM8
5 Burpee Jumping Pull Ups

rest 4min

AMRAP10
10 cal Row
10 Box Jump Overs
10 Ring Rows