Essentials:
A.
16 min EMOM
1. Box Dip x 8-10 reps
2. Hollow Hold x 20 sec
3. Dual Dumbbell Bent Over Row x 8-10 reps
4. Rower Pike x 10 reps
B.
21-18-15 For Time :
DB Right Arm Floor Press
Squat
DB Left Arm Floor Press
Cal Row
Fitness:
A.
16 min EMOM
1. Dip x 3-6 reps
2. Hollow Hold x 20 sec
3. Strict Pull Up x 3-6 reps
4. Rower Pike x 10 reps
B.
21-18-15 For Time :
DB Right Arm Floor Press 50/35
Squat Jump
DB Left Arm Floor Press 50/35
Cal Row
Performance:
A.
16 min EMOM
1. Strict Ring Dip x 8-10 reps
2. Hollow Rock x 20 reps
3. Strict Pull Up x 8-10 reps
4. Rower Pike x 10 reps
B.
21-18-15 For Time :
DB Right Arm Floor Press 55/35
Squat Jump
DB Left Arm Floor Press 55/35
Cal Row