Essentials:
A.
15 min EMOM
1. Hollow Hold x 30 sec
2. Dumbbell Renegade Row x 10 reps
3. Arch Hold x 30 sec
B.
5 Rounds
Run x 100 meters
1 Round of ‘Cindy’
Ring Pull x 5 reps
Incline Push Up x 10 reps
Squat x 15 reps
12min Cap
Fitness:
A.
15 min EMOM
1. Hollow Hold x 30 sec
2. Dumbbell Renegade Row x 10 reps 50/35
3. Arch Hold x 30 sec
B.
7 Rounds
Run x 100 meters
1 Round of ‘Cindy’
Pull Up x 5 reps
Push Up x 10 reps
Squat x 15 reps
12min Cap
Performance:
A.
15 min EMOM
1. Hollow Rock x 20 reps
2. Dumbbell Renegade Row x 10 reps 50/35
3. GHD Hip Extensions x 10 reps
B.
10 Rounds
Run x 100 meters
1 Round of ‘Cindy’
Pull Up x 5 reps
Push Up x 10 reps
Squat x 15 reps
*Wear weight vest 20/14*
12min Cap