Essentials:
A.
15min EMOM
1.Single Leg Cross Body Deadlift x 5 rep side
2.Plank to Pike Rock x 5 reps
3.Tuck Up x 5 reps
B.
20min EMOM
1.Bear Crawl x 50 ft
2.Touch and go Deadlift x 5 reps
3.Hanging Knee Raises x 8 reps
4.Russian Kettlebell Swing x 25 reps
Fitness:
A.
15min EMOM
1.Single Leg Cross Body Deadlift x 5 rep side
2.Handstand Pike Up on Rower x 5 reps
3.L- Sit Lifts x 5 reps
B.
20min EMOM
1.Wall Walk x 2 reps
2.Touch and go Deadlift x 5 reps
3.Toes to Bar x 8 reps
4.Russian Kettlebell Swing x 25 reps
Performance:
A.
15min EMOM
1.Single Leg Cross Body Deadlift x 5 rep side
2.Nose to Wall Handstand Hip Taps x 10 reps
3.Hollow Body Flutter Kicks x 30 reps
B.
20min EMOM
1.Parallette Handstand Push Up x 5 reps
2.Touch and go Deadlift x 5 reps
3.Toes to Bar x 12 reps
4.Russian Kettlebell Swing x 25 reps
Competitor Session 2:
A.
5 Sets
Press to handstand Variation x 5 reps
Rest 90sec
B1.
3 Sets
Hip Thrust x 10 reps
Rest 1min
B2.
3 Sets
Single Leg reverse Hyper x 10 reps per side
Rest 1min
B3.
Front Rack KB walk x 100ft
Rest 2min
C.
10min EMOM
Assault Bike x 10 sec 100%