Essentials:
A.
4 Sets
Single Arm Dumbbell Bent Over Row x 5-7 reps per Arm
-Rest 20 sec-
Close Grip Bench Press x 5-7 reps
On the 3 min Marks
B.
12 min EMOM
1. Box Dip x 8-10 reps
2. Lying Leg Lifts x 10 reps
3. Strict Ring Pull x 8-10 reps
4. Rower Pike x 10 reps
C.
4 Sets
Hanging Leg Raises x 25 reps
On the 2:30 min
Fitness:
A.
4 Sets
Weighted Pull Up x 5-7 reps
-Rest 20 sec-
Close Grip Bench Press x 5-7 reps
On the 3 min Marks
B.
12 min EMOM
1. Dip x 8-10 reps
2. Lying Leg Lifts x 10 reps
3. Strict Ring Pull x 8-10 reps
4. Rower Pike x 10 reps
C.
4 Sets
Toes to Bar x 15 reps
On the 2:30 min
RX+:20 reps
Performance:
A.
4 Sets
Weighted Pull Up x 5-7 reps
-Rest 20 sec-
Close Grip Bench Press x 5-7 reps
On the 3 min Marks
B.
12 min EMOM
1. Strict Ring Dip x 8-10 reps
2. Hollow Rock x 20 reps
3. Strict Ring Pull x 8-10 reps
4. Rower Pike x 10 reps
C.
4 Sets
Toes to Bar x 25 reps
On the 2:30 min