Essentials:
A.
Single Base Kick Ball
B.
12min EMOM
1. Side Plank x 20 sec Per Side
2. Goblet Single Leg Box Step Up x 5 Per leg
3. Double Kettlebell Front Rack Wall Sit x 30 sec
C.
3 Rounds For Time:
Run x 1000 meters
Goblet Squat x 35 reps
Jumping Pull Up x 25 reps
Fitness:
A.
Single Base Kick Ball
B.
12min EMOM
1. Star Side Plank x 20 sec per side
2. Goblet Single Leg Box Step Up x 5 Per leg
3. Double Kettlebell Front Rack Wall Sit x 30 sec
C.
3 Rounds For Time:
Run x 1000 meters
Goblet Squat x 35 reps 55/35
Kipping Pull Up x 25 reps
Performance:
A.
Single Base Kick Ball
B.
12min EMOM
1. Dumbbell Star Side Plank x 20sec
2. Single Leg Box Step Up Jump Ups x 5 Per leg
3. Double Kettlebell Front Rack Wall Sit x 30 sec
C.
3 Rounds For Time:
Run x 1000 meters
Goblet Squat x 35 reps 55/35
Kipping Pull Up x 25 reps
Competitor Session 2:
A1.
5 Sets
Seated Single Arm DB Arnold Press with KB in front Rack x 7 per arm
A2.
5 Sets
Front Squat x 3 reps 115/85
Hold ¼ squat on way down 5sec, Hold Bottom Squat x 10 sec, Hold ¼ squat on way up x 5sec
B.
10min EMOM
L-Sit x 25% max hold time