Prep
2 Sets
Single arm Plank x 20 sec per side
Push up to pike toe touch x 3-4 per side
Alternating Single Leg V up x 12 reps
Essentials
A.
4 Sets
Shoulder Press x 5 reps
Rest 30 sec
Chin Over Bar Hold x 5-10 sec
On the 2:30
B.
1 Set
Shoulder Press x max unbroken reps @70%
Hang From Pull up bar x max unbroken time
On the 3 min mark
C.
8 min amrap
Row x 10 cal
Dual Dumbbell Bench Press x 8 reps
Bench Dips x 6 reps
Rest 4 min
8 min amrap
Single unders x 60 reps
Incline Push Ups x 8 reps
Dual Dumbbell Push Press x 6 reps
Fitness
A.
4 Sets
Shoulder Press x 5 reps
Rest 30 sec
Weighted Strict Pull Up x 5 reps
On the 2:30
B.
1 Set
Shoulder Press x max unbroken reps @70%
Strict body weight Pull Up x max unbroken reps on the 3 min mark
C.
8 min amrap
Row x 10 cal
Dual Dumbbell Bench Press x 8 reps 50/35
Dips x 6 reps
Rest 4 min
8 min amrap
Double unders x 30 reps
Push Ups x 8 reps
Dual Dumbbell Push Press x 6 reps 50/35