Fitness Redefined

A. 15 min Handstand with Forearm Support _ B. 3x15-20 Ring Row _ C. 10 min Hollow Rock Progression

A. 5 sets of: 6-8 Single Arm Ring Row @2101 _ B. 5 sets of: 6-8 Banded KB Swings _ C. 21-18-15-12--9-6-3 reps for time of: Double KB...

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. 12 min: 8-12 Reverse Snow Angels rest 15 sec 20-30 sec Side Plank /side rest 15 sec 6-8 Single Leg Glute Bridges @ 5 sec pause in...

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...

Work on Breathing Technique in Warm Up – 10 min alternating EMOM I 15 second As Fast as Possible (ME) Burpees Jump overs something...

A. 5x3 Tempo Front Squat 5-5-1-1 into 6-10 strict HSPU – B. Teams of 3 YGIG 6 Rounds 30m SB Carry into 10-15 hip extensions – C. Teams of...

A. 5x4 -6 /side kneeling kottom-up KB presses – B. 15 minutes ca. 8 sets 20 sec. at knee hang clean hold + 1 pull (not high pull, focus...