CrossFit
Strength
A. E4minx5 sets (20 min)
Dumbbell/KB Shoulder press x 8-10 reps each arm
Half kneeling Get-up x 4-6 reps each arm
B. Tabata plank hold :20onx:10offx8
Longevity
A. E4minx5 sets (20 min)
Dumbbell/KB Shoulder press x 8-10 reps each arm
Half kneeling Get-up x 4-6 reps each arm
B. Tabata russian twists :20onx:10offx8
QuickFit
EMOM x 12 min (4 sets)
1. max cals bike
2. KB russian swing
3. plank hold
