Essentials:
A.
3 Rounds Not For time:
Superman Hold x 30-60sec
Bench Bridge Hold x 45-60sec
Hollow Hold x 30-45sec

Rest 3min

B.
3 Sets
Dumbbell Step Ups x 6 per Leg
Lateral Hurdle Jumps x 20 reps
On the 3min Marks

Rest 3min

C.
3 Rounds
AMRAP 3min
Dumbbell Thrusters x 3 reps
Ring Pulls x 3 reps
Rest 3min

Fitness:
A.
3 Rounds Not For time:
Sornson Hold x 30-60sec
Weighted Bench Bridge Hold x 60-90sec
Hollow Hold x 45-60sec

Rest 3min

B.
3 Sets
Bar Bell on Back Step Ups x 6 per Leg
Lateral Hurdle Jumps x 20 reps
On the 3min Marks

Rest 3min

C.
3 Rounds
AMRAP 3min
Bear Complex x 3 reps 95/65
Pull Ups x 3 reps
Rest 3min

Performance:
Rest