FUNDAMENTALS

EMOM Circuit x 3 rounds
A1 6 kb flow
A2 8 batwing
A3 60 sec bent knee hollow hold
A4 rest
A5 skipping tech
A6 eccentric pushup 3 @ 10 down

Finisher – Supersets 45 on 15 off x 3 rounds (1 min rest between)
B1 trx biceps
B2 plank to pushup

C1 alt rope waves
C2 mb wall ball situp

D1 8 plank db rowslide/side
D2 trx high rows

FITNESS

EMOM Circuit x 3 rounds
A1 6 kb flow
A2 8 batwing
A3 60 sec hollow hold
A4 rest
A5 du tech
A6 eccentric pushup 3 @ 10 down

Finisher – Supersets 45 on 15 off x 3 rounds (1 min rest between)
B1 trx biceps
B2 close grip pushup to slam ball

C1 alt rope waves
C2 mb wall ball situp

D1 8 plank db rowslide/side
D2 hinge row

BEFIT

18 min – rest as needed
A1 seated landmine press 5, 3, 2, 2, 3, 5 @ 3 down
A2 max tuck planche (use paralletes)
A3 wide grip pullups @ 3 down

Finisher – Supersets 45 on 15 off x 3 rounds (1 min rest between)
B1 trx biceps
B2 superband close grip pushups to abmat

C1 landmine rotation
C2 landmine v-up

D1 8 plank db rowslide/side
D2 lat flys

Notes:
– Come in early and stretch your chest for 2 minutes/side. After this perform an inactive bar hang for as long as you can, where your shoulders and ears are as close to each other.