Essentials:
A.
12min
Single Leg Deadlift
Build to a Heavy set for 5 reps per leg
Tempo @ 31×1
B.
4 Sets
Dumbbell Floor Press x 5-7 reps
+
Standing Landmine Press x 5-7 reps per side
+
Supine Incline Push Up x 10 reps
On the 3min Marks
C.
3 Sets
Knee Up with 2 sec hold x 10-15 reps
+
Hollow Hold x 30-40 sec
On the 3min Marks
Fitness:
A.
12min
Single Leg Deadlift
Build to a Heavy set for 5 reps per leg
Tempo @ 31×1
B.
4 Sets
Dumbbell Floor Press x 5-7 reps
+
Standing Landmine Press x 5-7 reps per side
+
Plyo Plate Push Up x 10 reps
On the 3min Marks
C.
3 Sets
Knee Up with L-Sit Extension x 10-15 reps
+
Hollow Hold x 30-40 sec
On the 3min Marks
Performance:
A.
12min
Single Leg Deadlift
Build to a Heavy set for 5 reps per leg
Tempo @ 31×1
B.
4 Sets
Dumbbell Floor Press x 5-7 reps
+
Standing Landmine Press x 5-7 reps per side
+
Band Push Up x 10 reps
On the 3min Marks
C.
3 Sets
Strict Around the world Toes to bar x 5-7 reps each direction
+
Hollow Rock x 20 reps
On the 3min Marks