Essentials
A.
3 Rounds Not For Time:
Scapular Push Ups x 10-12 reps
Lying Leg Raise Hold x 35sec
Hollow Body Hold x 45-60sec

Rest 5min

B.
3 Sets
Step Back Front Rack Dumbbell Lunges x 8 reps per leg
On the 3 min Marks

Rest 5min

C.
12min AMRAP
Left Side Plank x 45sec
Farmers Walk x 50ft
Right Side Plank x 45sec
Farmers Walk x 50ft

Fitness
A.
3 Rounds Not For Time:
Scapular Push Ups x 15-20 reps
Candle Stick Roll to Stand or Pistol x 12 reps or 6 per leg
Hollow Body Hold x 60-90sec

Rest 5min

B.
3 Sets
Step Back Front Rack Barbell Lunges x 8 reps per leg
On the 3 min Marks

Rest 5min

C.
12min AMRAP
Left Side Plank x 45sec
Farmers Walk x 50ft 70/55
Right Side Plank x 45sec
Farmers Walk x 50ft 70/55

Performance
Rest