Prep
2 Sets
Single arm opposite Leg Plank x 15 sec per side
Plank Rock x 20 reps
Bottom of Push Up Hold x 20-30 sec

Essentials
A.
2 Sets
Single arm Kettlebell Turkish Sit Up x 12 per arm
Hollow Body Kettlebell Pull Over x 15 reps
On the 3 min marks

B.
4 Sets
Close grip Bench Press x 2-3 reps tempo 52×1
Rest 20 sec
Bench Dips x 6-8 reps
Rest 20 sec
Plank Push up x 10-12 reps
Rest 20 sec
Single unders x 48 reps
On the 4:30 min mark

C.
7min amrap
Incline Push Up x 8 reps
Alternating Turkish Get up x 4 reps
V-Up x 6 reps

Fitness
A.
2 Sets
Single arm Kettlebell Turkish Sit Up x 12 per arm
Hollow Body Kettlebell Pull Over x 15 reps
On the 3 min marks

B.
4 Sets
Close grip Bench Press x 2-3 reps tempo 52×1
Rest 20 sec
Weighted Bench Dips x 6-8 reps
Rest 20 sec
Elbow Plank Press up x 10-12 reps
Rest 20 sec
Double unders x 48 reps
On the 4:30 min mark

C.
7min amrap
Strict Handstand Push Up x 2 reps
Alternating Turkish Get up x 4 reps 35/25
V-Up x 6 reps