Prep:
3 Sets:
60 sec AB Easy
5/arm Slow Side Plank Rotations

Fitness:

A. 5 Sets:

Seated Single Arm Arnold Press @ 21X1 – 4 reps
rest 60 sec
Cross Body KB Carry 50’/arm – tough weights
rest 60 sec

B. AMRAP + EMOM

AMRAP8
5 CTB
5/arm SA DB Push Press 50/35
10 Sit Ups

rest 4min

EMOM8
Odd- 20 sec Max Row cals
Even- 20 sec Max Push Ups

RX+ = 1 Ring MU for 5 CTB

Essentials

A. 5 Sets:

Seated Single Arm Arnold Press @ 21X1 – 4 reps
rest 60 sec
Cross Body KB Carry 50’/arm – tough weights
rest 60 sec

B. AMRAP + EMOM

AMRAP8
5 Jumping Pull Ups
5/arm SA DB Push Press 35/25
10 Sit Ups

rest 4min

EMOM8
Odd- 20 sec Max Row cals
Even- 20 sec Max Push Ups