Essentials:
A.
12min EMOM
1. Cross Body Single Arm Dumbbell Stiff Leg Deadlift x 7 reps per side
2. Side plank Lifts x 7 reps per side
3. Plank Hold x 30 sec
B.
Yearly Benchmark
For Time:
Row x 5000 meters
Fitness:
A.
12min EMOM
1. Cross Body Single Arm Dumbbell Stiff Leg Deadlift x 7 reps per side
2. L- Sit Lifts x 10 reps
3. Handstand Hold x 30 sec
B.
Yearly Benchmark
For Time:
Row x 5000 meters
Performance:
A.
12min EMOM
1. Cross Body Single Arm Dumbbell Stiff Leg Deadlift x 7 reps per side
2. L- Sit Flutter Kicks x 20 reps
3. Low position Freestanding Handstand on Parallettes x 10 sec
B.
Yearly Benchmark
For Time:
Row x 5000 meters