Essentials
A.
5 Sets
Incline push ups x max unbroken reps #7
On the 2 min marks
B.
5 Sets
Ring Pulls x max unbroken reps
On the 2 min marks
C.
3 Sets (Flow)
Kettlebell Turkish Sit Ups x 10 reps
Rower Roll Outs x 10 reps
Hollow Body Flutter Kicks x 30 reps
Fitness
A.
5 Sets
Weighted push ups x 8-10 reps
On the 2 min marks
B.
5 Sets
Weighted Ring Pulls x 8-10 reps
On the 2 min marks
C.
3 Sets (Flow)
Kettlebell Turkish Sit Ups x 10 reps
Rower Roll out x 10 reps
Hollow Body Flutter Kicks x 30 reps