Prep
9 min Emom
1.Duck Walk x 50 ft
2.single arm ring pull x 7 per arm
3.plank x 45 sec
Essentials
A.
3 Sets
Ring Plank Hold x 20-30 sec
Rest 30 sec
Hollow Hold x 20-30 sec
On the 3 min Marks
B.
3 Sets
Unbroken Wall ball with 3 sec pause at the bottom of each reps 10 reps (10ft for males / 9 ft for females)
Rest 45 sec
Unbroken Overhead squat x 10 reps light to moderate weight for quality
On the 3:30 min mark
C.
For time:
15-12-9-6-3
Dual Front Rack Kettlebell Squat
Bent over single arm Kettelbell row
Fitness
A.
3 Sets
Archer Ring Push Ups x 3-6 reps per side
Rest 30 sec
Weighted Hollow Rock with plate x 7-10 reps 15/10
On the 3 min Marks
B.
3 Sets
Unbroken Wall ball with 3 sec pause at the bottom of each reps 10-20 reps (10ft for males / 9 ft for females)
Rest 45 sec
Unbroken Overhead squat x 10-20 reps light to moderate weight for quality
On the 3:30 min mark
C.
For time:
15-12-9-6-3
Squat Snatch (95/65)(105/70)(115/80)(125/85)(135/95)
Chest to bar