Health:
A. 3-4 sets:
Push Press, build to heavy single, then 1 set of AMRAP @ 75%
In between sets of push press, do at least 3 sets of Reach Lift & Roll x 5-6 reps per side
B. 4-5 sets for quality:
DB Thruster x 5-6 reps
Pushup or plank pushup x 5-6 reps
Ring Row x 5-6 reps
Toes to Bar or crunch x 10-12 reps
C. Tabata Hollow & Superman

Fitness:
A. 3-4 sets:
Push Press, build to heavy single, then 1 set of AMRAP @ 75%
In between sets of push press, do at least 3 sets of Reach Lift & Roll x 5-6 reps per side
B. 5 Rounds each with a Partner, 10 rounds total:
DB Thruster x 8 (35/25)
Toes to Rings x 8
Burpees x 8
*alternate partners after each round.
C. Tabata Hollow & Superman

Performance:
A. 3-4 sets:
Push Press, build to heavy single, then 1 set of AMRAP @ 75%
In between sets of push press, do at least 3 sets of Reach Lift & Roll x 5-6 reps per side
B. 5 Rounds each with a Partner, 10 rounds total:
DB Thruster x 8 (50/35)
Toes to Bar x 8
Burpees x 8
*alternate partners after each round.
C. Tabata Hollow & Superman
Bonus:
Go to Yoga class

Powerlifting:
A. Front Squat Build to EDM 6×3 – 85%
B. Pause Squat 4×6 70%
C. Pull Ups 6×6
D. Jacknives 4×10-15

Yoga: lots of stretching and breathing and relaxing…