Essentials:
A.
3 Sets Not For Time:
Rope Pulls x 2-3 reps
Band Pull A Parts x 10-15
Bulgarian Split Squats x 16-20 total
Rest 5min
B.
3 Sets
DB Step Back Lunges x 6 each Leg
On the 3min Marks
Rest 5min
C.
12min AMRAP:
Burpee x 2 reps
Kettle Bell Swing x 4 reps
Box Jump x 8 reps
Fitness:
A.
3 Sets Not For Time:
Rope Climb x 2-3 reps
Band Pull A Parts x 10-15
Bulgarian Split Squats x 16-20 total
Rest 5min
B.
3 Sets
Bar Bell Front Rack Step Back Lunges x 6 each Leg
On the 3min Marks
Rest 5min
C.
12min AMRAP:
Burpee Pull Ups x 2 reps
Kettle Bell Swing x 4 reps 70/55
Box Jump x 8 reps 24/20
Performance:
Rest