Essentials
A.
15min EMOM
1.Wall Sit x 45 sec
2.Pike Hold x 45 sec
3.Hanging On Bar x 30 sec
B.
4 Rounds For Time :
Alternating Dumbbell Squat Snatch x 20 reps
Plank Hold x 60 sec of work
Fitness
A.
15min EMOM
1.Dual Kettlebell Wall Sit x 45 sec
2.Handstand Hold x 45 sec
3.Hanging L- Sit On Bar x 30 sec
B.
4 Rounds For Time :
Alternating Dumbbell Power Snatch x 20 reps 50/35
Plank Hold x 60 sec of work