Prep
2 Sets
Landmine Windmill x 6 per side
Landmine Push Press x 12 per side
Landmine Hack Squat x 6 per side
Essentials
A.
3 Sets
Unbroken Wall ball x 7-11 reps (10ft for males / 9 ft for females)
Rest 30 sec
Hollow Body Hold x 30 sec
On the 3 min Marks
B.
3 Sets
Incline Push Ups x 12-15 reps
Rest 30 sec
Unbroken Overhead squat x 40sec as many reps as possible light to moderate weight for quality
On the 3:30 min mark
C.
3 Rounds
Bike or Row x 45 sec 75%
Bike or Row x 45 sec 85%
-right into-
Rope Sit to Stand x 3 rep
Inchworm no push up x 3 reps
Kettlebell Push Press x 6 reps per arm
Hanging Knee Raises x 9 reps
Rest 2 min
Fitness
A.
3 Sets
Unbroken squat and ¼ Wall ball x 10-15 reps (10ft for males / 9 ft for females)
Rest 30 sec
Single arm Kettlebell Crunches x 7-10 reps per side
On the 3 min Marks
B.
3 Sets
Staggered hands Push Ups x 6-10 reps per side
Rest 30 sec
Unbroken Overhead squat x 40sec as many reps as possible light to moderate weight for quality
On the 3:30 min mark
C.
3 Rounds
Bike or Row x 45 sec 75%
Bike or Row x 45 sec 85%
-right into-
Rope Climb x 1 rep
Wall Walk x 3 reps
Kettlebell Push Press x 6 reps per arm 55/35
Toes to Bar x 9 reps
Rest 2 min
RX+: (70/55)