Purpose: Muscle Endurance
Essentials:
A.
12min EMOM
1. Right Arm KB Z Press x 10 reps
2. Right Arm Front Rack Kettlebell Right Leg Step Back Lunge x 10 reps
3. Left Arm KB Z Press x 10 reps
4. Left Arm OH Front Rack Right Leg Step Back Lunge x 10 reps
B.
4 Rounds For Time:
Shoulder to Overhead x 15 reps
Incline Push Ups x 12 reps
Burpee x 9 reps
*8 min time cap
Fitness:
A.
12min EMOM
1. Right Arm KB Z Press x 10 reps
2. Right Arm Front Rack Kettlebell Right Leg Step Back Lunge x 10 reps
3. Left Arm KB Z Press x 10 reps
4. Left Arm OH Front Rack Right Leg Step Back Lunge x 10 reps
B.
3 Rounds For Time:
Shoulder to Overhead x 15 reps 95/65
Push Ups x 12 reps
Wall Walks x 9 reps
*8 min time cap
*If you complete all 3 rounds in 8 min or less your time get extended to 16 min to complete 3 more rounds, if you complete all 6 rounds in under 16 min, record your time.
RX+: Handstand Push Up instead of shoulder to overhead
Performance:
A.
12min EMOM
1. Right Arm KB Z Press x 10 reps
2. Right Arm OH Kettlebell Right Leg Step Back Lunge x 10 reps
3. Left Arm KB Z Press x 10 reps
4. Left Arm OH Kettlebell Right Leg Step Back Lunge x 10 reps
B.
3 Rounds For Time:
Handstand Push Ups x 21 reps
Ring Push Ups x 15 reps
Wall Walks x 9 reps
*8 min time cap
*If you complete all 3 rounds in 8 min or less your time get extended to 16 min to complete 3 more rounds, if you complete all 6 rounds in under 16 min, record your time.