Essentials
A.
6 Sets (Alternate)
3 sets
Complex (1-2 Pike Push Ups + 3-4 Push Ups + 6-8 Plank Shoulder Taps)
3 Sets
Right side Plank x 30 sec
Hollow Hold x 30 sec
Right Side Plank x 30 sec
On the 2:30 min
B.
10 min EMOM
5 Shoulder to Overhead + Ring Pulls + 5 Box Step Ups (24/20)
Fitness
A.
6 Sets (Alternate)
3 sets
Complex (1-2 Strict Handstand Push Up + 3-4 Kipping Handstand Push Ups + 6-8 Handstand Shoulder Taps)
3 Sets
Right side Plank x 30 sec
Hollow Rocks x 20 reps
Right Side Plank x 30 sec
On the 2:30 min
B.
10 min EMOM
5 Shoulder to Overhead 115/75 + 5 Vertical Ring Pulls + 5 Box Jump (24/20)
RX+: (135/95)(Strict Pull Up x 3 reps)