Essentials:
A.
3 Sets Not For Time:
Bar Bell Good Mornings x 10 reps
Bulgarian Split squat x 5 reps each leg
Incline Push Up x 10-15 reps
Rest 3min
B.
5 Sets
Pull Up Negatives x 2-4 reps
Tempo 31A1
On the 2min Marks
Rest 3min
C.
7 Sets
Heavy Sled Push x 25meters
Rest 45sec
Sprint x 25meters
*On the 3min Marks*
Fitness:
A.
3 Sets Not For Time:
GHD Hip extensions x 10 reps
Bulgarian Split squat x 10 reps each leg
Push Up x AMRAP UB
Rest 3min
B.
5 Sets
Weighted Pull Up Negatives x 2-4 reps
Tempo 31A1
On the 2min Marks
Rest 3min
C.
7 Sets
Heavy Sled Push x 25meters
Rest 45sec
Sprint x 25meters
*On the 3min Marks*
Performance:
Rest