FUNDAMENTALS

EMOM circuit x 3 rounds
A1 40 secs alt. rope waves
A2 40 mountain climbers
A3 10 reverse snow angel
A4 15 situp with plate oh
A5 5 1 arm row/side
A6 60 sec bent knee hollow hold

Finisher – 18 mins (9 mins to finish first part – then switch on beep) (start on either)
21-15-9
B1 db cheat curls
B2 elevated pushups (use elevated barbells)
B3 knee touch crunch

then

21-15-9
C1 row (cals)
C2 pulse ups
C3 sb tri ext.

FITNESS

EMOM circuit x 3 rounds
A1 30 du
A2 knee to chest slide the length of the turf
A3 10 reverse snow angel
A4 60 sec trx pike with hold
A5 5 1 arm row/side
A6 60 sec hollow hold

Finisher – 18 mins (9 mins to finish first part – then switch on beep) (start on either)
21-15-12-9 (med ball buddy finisher)
B1 mb slams
B2 pushups to slamball
B3 situp with mb oh

then

21-15-9
C1 trx inverted row
C2 c2g burpee
C3 trx triceps

BEFIT

18 min – rest as needed
A1 1 arm braced oh db press 6-8 @ 4 down (notice the @4 down)
A2 2 wall walks
A3 neutral grip pullup 6-8 @ 4 down (weight these if you can)

Finisher – 18 mins (9 mins to finish first part – then switch on beep) (start on either)
21-15-9
B1 hang clean Rx135/65 (break these up, sets of 3-5 would be acceptable if you are still perfecting your technique)
B2 dips (if you can’t do over 10 dips in a row, modify this to pushups)

then

21-15-9
C1 rig row
C2 hspu (use an abmat as your target, if you need to use 2, use 2, but keep it consistent, don’t go to full fatigue in any attempts, as you won’t have enough gas to finish this)(if you can’t do hspu, do both the burpees and trx triceps in the fitness workout)