Essentials:
A.
3 Rounds not for time:
Band Pull Aparts x 15 reps
Scapular Pushups x 15 reps
Band Pull Downs x 15 reps

Rest 3min

B.
3 Sets
Right Side Plank Hold x 30 sec
Left Side Plank Hold x 30 sec
Dumbbell Bench Press x 10 reps
On the 3:30min

Rest 3min

10min AMRAP
Row x 60 cal
Dumbbell Walking Lunges x 40 steps
Sit Ups x 20 reps

Fitness:
A.
3 Rounds not for time:
Band Pull Aparts x 15 reps
Scapular Pushups x 15 reps
Band Pull Downs x 15 reps

Rest 3min

B.
3 Sets
Nose to Wall Handstand Hold x 60 sec
Dumbbell Bench Press x 10 reps
On the 3:30min

Rest 3min

10min AMRAP
Row x 60 cal
Barbell Front Rack Walking Lunges x 40 steps 115/75
Toes to Bar x 20 reps

Performance:
Rest