Prep
2 Sets
Bear crawl x 50 ft, evey 10 steps stop and perform 10 alternating shoulder taps in the bear crawl position.
Hang From Bar x 20-30 sec
Bottom of bench dip hold x 20-30 sec

Essentials
A.
3 Sets
Bike Sprint x 10 sec
Rest 20 sec
Burpee x 5 reps
Lateral Low Box Step Ups x 5 per side
Single under x 20 reps
Row x 30 sec easy
Rest 90 sec

B.
15min Amrap
Kettlebell Overhead Carry x 50 ft right arm
wall Sit x 30 sec
Kettlebell Overhead Carry x 50 ft Left arm
Alternating Step Back Lunge x 16 reps

C.
Core finisher
2 Sets
¼ Turkish Get Up x 5 reps per side
Single arm Kettlebell Overhead Crunch x 10 per arm
Single arm Kettlebell Hollow body Floor Press x 10 per arm

Fitness
A.
3 Sets
Bike Sprint x 10 sec
Rest 20 sec
Burpee x 5 reps
Lateral Low Box Step Ups x 5 per side
Double under x 20 reps
Row x 30 sec easy
Rest 90 sec

B.
15min Amrap
Kettlebell Overhead Carry x 50 ft right arm 55/35
Goblet wall Sit x 30 sec
Kettlebell Overhead Carry x 50 ft Left arm 55/35
Alternating Box Jump Lunge x 16 reps 6”

C.
Core finisher
2 Sets
¼ Turkish Get Up x 5 reps per side
Single arm Kettlebell Overhead Crunch x 10 per arm
Single arm Kettlebell Hollow body Floor Press x 10 per arm