Essentials:
A.
16min EMOM
1. BarBell Hip Thrusts x 10 reps
2. Plank Hold x 20 sec
3. GHD Leg Lifts x 10 reps
4. Pike Hold x 20 sec
B.
5 Rounds Each For Time:
Incline Push Up x 6 reps
Deadlift x 9 reps(70%)
Bar Facing Burpee x 12 reps
Rest 2min
Fitness:
A.
16min EMOM
1. BarBell Hip Thrusts x 10 reps
2. Parallette Tuck Hold x 20 sec
3. GHD Leg Lifts x 10 reps
4. Handstand Hold x 20 sec
B.
5 Rounds Each For Time:
Handstand Push Up x 6 reps
Deadlift x 9 reps 225/155
Bar Facing Burpee x 12 reps
Rest 2min
Performance:
A.
16min EMOM
1. Banded Hip Thrusts x 10 reps
2. Parallette Complex (shoot to tuck + 3 Leg lifts to L-Sit) x 3
3. Reverse Hyper x 10 reps
4. Handstand on wall lower to Straddle Negative x 2 reps
B.
5 Rounds Each For Time:
Parallette Handstand Push Up x 6 reps
Deadlift x 9 reps 315/215
Assault Bike x 12 cal
Rest 2min