Essentials:
A.
18min EMOM
Min 1,4,7,10,13,16 : Right Side Plank x 30sec
Min 2,5,8,11,14,17 : Plank On Elbows x 45sec
Min 3,6,9,12,15,18 : Left Side Plank x 30sec
B.
8min AMRAP
Kettlebell Sumo Deadlift High Pull x 8 reps
Burpees x 8 reps
Fitness:
A.
18min EMOM
Min 1,4,7,10,13,16 : Right Side Plank x 30sec
Min 2,5,8,11,14,17 : Plank On Elbows x 45sec
Min 3,6,9,12,15,18 : Left Side Plank x 30sec
B.
8min AMRAP
Kipping Pull Up x 8 reps
Burpees x 8 reps
Performance:
A.
18min EMOM
Min 1,4,7,10,13,16 : Right Side Plank with Left Leg lifted x 30sec
Min 2,5,8,11,14,17 : Plank On Elbows x 45sec
Min 3,6,9,12,15,18 : Left Side Plank with Right Leg lifted x 30sec
B.
8min AMRAP
Kipping Chest to Bar x 8 reps
Burpees x 8 reps