Essentials:
A.
3 Rounds Not For Time:
Arch Hold x 30-45sec
Bench Glute Bridge Hold x 30-45sec
Hollow Body Hold x 30-45sec
B.
5 Sets
Ball Slams x 15 reps
on the 90sec Marks
C.
5 Rounds 80%
Farmers Walk x 1min
Row x 1min
Plank on Elbows x 1min
Russian Kettlebell Swing x 1min
Fitness:
A.
3 Rounds Not For Time:
Sorsain Hold x 30-45sec
Weighted Bench Glute Bridge Hold x 30-45sec
Hollow Body Hold x 30-45sec
B.
5 Sets
Ball Slams x 15 reps
on the 90sec Marks
C.
5 Rounds 80%
Farmers Walk x 1min
Row x 1min
Plank on Elbows x 1min
Russian Kettlebell Swing x 1min
Performance:
Rest