Prep:
3 Sets:
60 sec AB Easy
5/arm Slow Side Plank Rotations
Fitness:
A. 5 Sets:
Seated Single Arm Arnold Press @ 21X1 – 4 reps
rest 60 sec
Cross Body KB Carry 50’/arm – tough weights
rest 60 sec
B. AMRAP + EMOM
AMRAP8
5 CTB
5/arm SA DB Push Press 50/35
10 Sit Ups
rest 4min
EMOM8
Odd- 20 sec Max Row cals
Even- 20 sec Max Push Ups
RX+ = 1 Ring MU for 5 CTB
Essentials
A. 5 Sets:
Seated Single Arm Arnold Press @ 21X1 – 4 reps
rest 60 sec
Cross Body KB Carry 50’/arm – tough weights
rest 60 sec
B. AMRAP + EMOM
AMRAP8
5 Jumping Pull Ups
5/arm SA DB Push Press 35/25
10 Sit Ups
rest 4min
EMOM8
Odd- 20 sec Max Row cals
Even- 20 sec Max Push Ups