Essentials
A.
3 Sets
Single Leg Glute Bridge x 10 reps per leg
Banded Archer Pulls x 10 reps per Arm
On the 3min Marks
Rest 3min
B.
15 sets
Row x 30sec 85%
Row x 30sec slow spin
Rest 3min
C.
3 Sets each for Time:
Burpees x 25 reps
Plank Hold x 60 sec
Rest 2min
Fitness
A.
3 Sets
Single Leg Glute Bridge x 10 reps per leg
Banded Archer Pulls x 10 reps per Arm
On the 3min Marks
Rest 3min
B.
15 sets
Row x 30sec 85%
Row x 30sec slow spin
Rest 3min
C.
3 Sets each for Time:
Burpees x 25 reps
Nose to Wall Hand Stand Hold x 60 sec
Rest 2min
Performance
Rest