Essentials:
A.
4 Sets
Max Rep Elevated feet Plank Shoulder taps x 45sec
-Rest 45sec-
Max Rep incline Push Up x 45sec
-Rest 45sec-

B.
3 Sets
Back Squat x 5 reps 65%
Parallette Facing Burpee x 5 reps
Row x 250 meters (Max Effort)
Rest 5min

Fitness:
A.
4 Sets
Max Rep Handstand Push Up x 45sec
-Rest 45sec-
Max Rep Push Up x 45sec
-Rest 45sec-

B.
3 Sets
Back Squat x 5 reps 70%
Parallette Facing Burpee x 10 reps
Row x 250 meters (Max Effort)
Rest 5min

Performance:
A.
4 Sets
Max Rep Strict Handstand Push Up x 45sec
Rest 45sec
Max Rep Kipping Handstand Push Up x 45 sec
Rest 45sec

B.
5 Sets
Back Squat x 5 reps 275/195
Parallette Facing Burpee x 10 reps
Row x 250 meters (Max Effort)
Rest 5min