Essentials
A.
16 min EMOM
1.Hollow Hold x 20 sec
2.Dual Dumbbell Push Press x 15 reps
3. V-Up x 15 reps
4. Ring Pull x 15 reps
B.
9 min AMRAP
Incline Push Ups x 9 reps
Alternating Dumbbell power Snatch x 18 reps
Walking Lunges x 27reps
Fitness
A.
16 min EMOM
1.Hollow Hold x 30 sec
2.Dual Dumbbell Push Press x 15 reps 25/15
3. V-Ups x 15 reps
4. Ring Pull x 15 reps
B.
9 min AMRAP
Hand Release Push Ups x 9 reps
Alternating Dumbbell power Snatch x 18 reps 50/35
Walking Lunges x 27reps