Essentials:
A.
5 Sets
Plank x 40 sec
rest 20 sec
Right side Plank x 40sec
rest 20sec
Left Side Plank x 40 sec
Rest 20sec
Rest 5min
B.
4 Rounds for Time:
Alternating DumbBell Snatch x 10 reps per arm
Dumbbell Push Press x 10 reps
Dumbbell Squat x 10 reps
Rest 1min
Fitness:
A.
5 Sets
Plank x 40 sec
rest 20 sec
Right side Plank x 40sec
rest 20sec
Left Side Plank x 40 sec
Rest 20sec
Rest 5min
B.
4 Rounds for Time:
Alternating DumbBell Snatch x 10 reps per arm 35/25
Dumbbell Push Press x 10 reps 35/25
Dumbbell Squat x 10 reps 35/25
Rest 1min
Performance:
A.
Free Standing Handstand Practice x 15min
Rest 5min
B.
5 Rounds for Time:
Alternating DumbBell Snatch x 10 reps per arm 55/35
Dumbbell Push Press x 10 reps 55/35
Dumbbell Hang Squat Clean x 10 reps 55/35
Rest 1min