Fitness Redefined

A. YGIG 15 min 8-10 Kneeling Landmine Presses 20-30 sec. side plank with head turns (every 5 sec.) - B. Work for 12 min 6-8 Goblet squats...

A. Work for 15 min 20-30 sec. Chin-up hold with head rotations (every 5 sec.)* 10-15 /side compressions *make sure chin stay down and...

A. 3 sets of: 4-6 Single Leg Box Step Down @3011 into 20-30 sec DKB rack squat hold @90 degree - B. 4-5 sets of: 6 /side tall kneeling...

A. 3 sets of: 10-15 sec each side Hamstring Curl Compression with ball 20-30 sek side plank / side plank rotations - B. Every 2 min for 5...

A. 4 sets Sets - Teams of 2 YGIG 10 Planking reverse arm circles 10 /side horizontal scapula glides - B. 5 sets 6-8 /side Seated uneven...

A. 4 Sets YGIG/Movement then r60s 4 Deck Squats 20 Sec /Side Active Pistol Hold (Use Boxes/WB) – B. 4 Sets YGIG Teams of 3 20-40 Sec...

A. 12 Min Teams of 2-3 Kipping RR/KPU/KMU Progression/Training – B. Teach Dragon Squat 5 Min 3 Sets YGIG 4-8 Walking Slow and Controlled...

A. 2 sets of: 14-16 alternating DKB bento over row (kb‘s inside legs) 20-30 sec /side elevated single leg glute bridge – B. 4-6 sets of:...

A. 12 Min Handstand Practise 45° N2W/Freestanding with Partner Spotting – B. 2 sets PI: 3 /Side Jefferson Squat PII: Vestibular...

A. N2W Handstand Straddle Balance 15 Min – B. 5x5 Pull Ups R90S add weight if poss – C. 4x PI 30S Controlled Russian Twist PII 10 alt....

A. 3 sets not for time of: 6-8 landmine romanian deadlift @2101 5 seated tall ninja box jumps – B. In 15 min get in as many quality sets...

A. 3 sets not for time of: 5-7 box step down with KB in Goblet position /side @4011 20-30 single arm plank /side – B. Every 2 min x 6...

A. 3 sets of: 4-6 Single Leg Box Step Down @3011 30 sec Anti Rotational Hold in Split Stance /side (anchor band close to floor) - B....

A. Handstand Practice - Exit technique _ B. 8 sets 2-3 Front Squats @ 8813 (v_^-) 30 sec. hollow holding _ C. Alt. EMOM 12 20-30 sec....

A. 3x1 Clean Pull 1 Clean High Pull 1 Power Clean _ B. 6x1 Power Clean _ C. 5x4 Back Squat with 5sec eccentric

A. 5 Sets 15 /side Banded lateral steps 3-5 Front Squats @ 8811 (v_^-) 20-30 sec. N2W handstand hold _ B. 3 rounds 20 Wall Ball Shots...