Essentials
A.
5 Sets
Single Arm Deficit Kettlebell Sumo Deadlift x 7 per Arm
On the 2:30 min
B.
7min Emom
Box Dip Shoot threw x 3-5 reps
7 min Emom
Single Leg Box Step Down x 4-6 per leg
7 min Emom
Wall Walk x 2-3 reps
Fitness
A.
5 Sets
Single Arm Deficit Kettlebell Sumo Deadlift x 7 per Arm
On the 2:30 min
B.
7min Emom
Bar or Ring Muscle Up x 3-5 reps
7 min Emom
Pistol Squats x 4-6 per leg
7 min Emom
Handstand Walk x 25-50 ft
