Essentials:
A.
15 min EMOM
1. Mixed Rack Kettlebell Overhead Step Back Lunge Right x 3 reps
2. Mixed Rack Kettlebell Overhead Step Back Lunge Left x 3 reps
3. Hollow Hold x 20 sec
B.
7 min AMRAP
Dumbbell Renegade Row x 7 reps per arm
Burpee x 7 reps
Fitness:
A.
15 min EMOM
1. Mixed Rack Kettlebell Overhead squat Right x 3 reps Tempo 33×1
2. Mixed Rack Kettlebell Overhead squat Left x 3 reps Tempo 33×1
3. Hollow Rock x 12 reps
B.
7 min AMRAP
Dumbbell Renegade Row x 7 reps per arm 50/35
Burpee x 7 reps
Performance:
A.
15 min EMOM
1. Mixed Rack Kettlebell Overhead squat Right x 3 reps Tempo 33×1
2. Mixed Rack Kettlebell Overhead squat Left x 3 reps Tempo 33×1
3. Kettlebell Weighted Hollow Rock x 12 reps
B.
7 min AMRAP
Chest to Bar x 7 reps
Burpee x 7 reps