Essentials:
A.
5 Sets
Front Squat x 5 reps 72%
Tempo @ 30×1
On the 2:30 min
B.
15 min EMOM
1. Box Pike walk ins x 5-7 reps
2. Parallette Shoot thrus x 5-7 reps
3. Handstand Kick Up practice x 5-7 attempts
C.
3 Sets
Kettlebell Mixed Rack Walk (Front Rack/Farmer’s) x 150 ft per side
On the 3min Marks
Fitness:
A.
5 Sets
Front Squat x 5 reps 72%
Tempo @ 30×1
On the 2:30 min
B.
15 min EMOM
1. Handstand Hip Taps x 8-10 per side
2. Parallette Shoot thrus x 5-7 reps
3. Tempo Handstand Push Up x 2-4 reps @30×1
C.
3 Sets
Kettlebell Mixed Rack Walk (Front Rack/Farmer’s) x 150 ft per side
On the 3min Marks
Performance:
A.
5 Sets
Front Squat x 5 reps 72%
Tempo @ 30×1
On the 2:30 min
B.
15 min EMOM
1. Assisted Press to Handstand x 5-7 reps
2. L-Sit to Tuck x 5-7 reps
3. Tempo Parallette Handstand Push Up x 2-4 reps @30×1
C.
3 Sets
Kettlebell Mixed Rack Walk (Front Rack/Farmer’s) x 150 ft per side
On the 3min Marks