Fitness Redefined

A. 12 Min YGIG To3 1-3 Skin the Cat - B. 5 Sets YGIG Tof3 1 Sled Pull+Push back - C. 3 Sets YGIG 6-12 Pike Ups on Rower

A. Choice -> Find a Partner or 2 and Work on one Gymnastic Movement for 12-15 Min I 20-30 Sec Headstand/Handstand Holds II 1 /Side...

A. Handstand with Forearm Support 15 Min – B. 4x20-30 sec N2W into 10-15 False Grip Ring Row – C. 4x15-30 Sec L Hang into 10-15 Rubg Push...

A. 6x 3-4 Reverse Hypers @ 5550 (^-v_) *legs apart, not together, do not over extend low back – B. Deficit Push-ups @ 5515 (v_^-) – C....

A. 7x 2 Power Snatch – B. 4x 14-18 Walking KB Lunges into 6-10 Kipping Pull Ups – C. 21-15-9 Cal Row T2B then 5 min to establish 3RM...

A. Handstand with forearm support 15 min – B. 4x20-30 sec L Hang into 10-15 Ring Push Ups – C. 4x20-30 N2W into 1 LL Rope Climb

A. 5x1 Length Crab Walk into 6-10 Beat Swings/Knees2Elbow/Kipping T2B – B. 3x 12-15 Ring Row into 6-8 Double KB Push Press – C. 5 Rounds...

A. 3x4 Push Press 3x2-3 Push Press – B. Teams of 3 YGIG 4x Down&Back(40m) Reverse Sled drag Sprint after 4 Rounds do: Teams of 3 YGIG 6x...

A. 4 sets of: 5-8 One Arm Push ups – B. 5 sets of: 2-3 Segmented Deadlift @ 2 sec pause at 2“ off the floor, mid-patella, mid-thigh – C. ...

A. 5 sets of: 6-10 Glute Bridge DB/KB Bench Press @ 2001 – B. 5 sets of: 2 Push Press + 1 Push Jerk @ KB´s – C. 12 min Amrap of: 7...

A. 4 sets of: 6-10 Deficit Push Ups @2101t – B. 3 sets of: 6-8 Single Leg Landmine Romanian Deadlifts /leg @3001 – C. 14 min EMOM: Min 1:...

A. 5x1-2 Skin the Cat 10-20 sec Pistol Hold/Side _ B. EMOM 10 Alternating I 10 KB Snatches (5+5) II 6-12 Kipping Pull Up _ C. 5 Rounds 10...

3x 12 Min alternating EMOM _ I A. 1-2 Length Gorilla Crawl B. 15 KB Sumo Squats C. Collect 20-30 sec Chin Up Hold _ II A. 1-1/2 Length...

A) 5 sets of: 6-8 Bulgarian Split Squats /leg with KB´s in Front rack @20x1 – B) 4 sets of: 5-7 UL Ring Rows @21x1 – C) 15 min EMOM of: 1...

A) 5 sets of: 6-8 Bulgarian Deadlift @2011 3-5 Ninja High Box Jumps – B) 12 min: 6-8 Single Arm Push ups /arm – C) In Teams of 2, 12 min...