Prep:
3 Sets:
60 sec AB Easy
15 sec Side Plank R
15 sec Forearm Plank
15 sec Side Plank R
Fitness
A. 5 Sets:
Single Arm DB Press @ 21X1 – 4 reps
50 ft Single Arm OH Carry
rest 60 sec
Single Arm KB DL @ 20X1 – 4 reps
50 ft Single Arm Farmer Carry
rest 60 sec
B. EMOM + AMRAP
EMOM8
5 Burpee CTB
rest 4min
AMRAP10
10 cal Row
10 Box Jump Overs 24/20
5 Bar MU
Essentials
A. 5 Sets:
Single Arm DB Press @ 21X1 – 4 reps
50 ft Single Arm OH Carry
rest 60 sec
Single Arm KB DL @ 20X1 – 4 reps
50 ft Single Arm Farmer Carry
rest 60 sec
B. EMOM + AMRAP
EMOM8
5 Burpee Jumping Pull Ups
rest 4min
AMRAP10
10 cal Row
10 Box Jump Overs
10 Ring Rows