Essentials:
A.
18 min EMOM
1. Single Arm KB Overhead Waiters Carry x 50 ft per Arm
2. Bottom of Goblet Squat Hold x 30 sec
3. No Push Up Burpee x 10 reps
Rest 4min
18 min EMOM
1. Turkish Get Up x 1 rep per Arm
2. Goblet Wall Sit x 30 sec
3. Step Ups x 20 reps
Fitness:
A.
18 min EMOM
1. Single Arm KB Overhead Waiters Carry x 50 ft per Arm 55/35
2. Bottom of Goblet Squat Hold x 30 sec 55/35
3. No Push Up Burpee x 15 reps
Rest 4min
18 min EMOM
1. Turkish Get Up x 1 rep per Arm 55/35
2. Goblet Wall Sit x 30 sec 55/35
3. Step Ups x 20 reps 24/20
Performance:
A.
18 min EMOM
1. Single Arm KB Overhead Waiters Carry x 50ft per Arm 70/55
2. Bottom of Goblet Squat Hold x 30 sec 70/55
3. No Push Up Burpee x 15 reps
Rest 4min
18 min EMOM
1. Turkish Get Up x 1 rep per Arm 70/55
2. Goblet Wall Sit x 30 sec 70/55
3. Step Ups x 20 reps 24/20