Essentials
A.
5 Sets
Hollow Body Lifts with PVC x 5 reps
Arch Body Lifts with PVC x 5 reps
FLR Rock x 5 reps
On the 2min Marks

B.
7min AMRAP
Jump Squat x 10 reps
50ft Shuttle Sprint (25 down 25 back) x 10 reps
7min AMRAP
Kettlebell Swing x 10 reps
Ball Slams x 10 reps
7min AMRAP
Row x 250m
Burpees x 10 reps

Fitness:
A.
5 Sets
Hollow Body Lifts with PVC x 10 reps
Arch Body Lifts with PVC x 10 reps
Ring Push Ups x 5 reps
On the 2min Marks

B.
7min AMRAP
Jump Squat x 10 reps
50ft Shuttle Sprint (25 down 25 back) x 10 reps
7min AMRAP
Kettlebell Swing x 10 reps 55/35
Toes to Bar x 10 reps
7min AMRAP
Row x 250m
Burpees x 10 reps

Performance:
A.
Strict Deficit Parallette Handstand Push Ups
Find a 1 RM depth For the Day

B.
7min AMRAP
Jump Squat x 10 reps
Airdyne x 10 cal
7min AMRAP
Kettlebell Swing x 10 reps 70/55
Toes to Bar x 10 reps
7min AMRAP
Ski x 250m
Burpees x 10 reps
*Wear weight vest or Titin Shirt
+
Competitor Session 2:
A.
3 Sets
Pike to Head Stand x 5 reps

B.
Strict Deficit Parallette Handstand Push Ups
Complete 12 reps @ 85% of your 1RM Depth