Essentials:
A.
4 Sets
Goblet Squat Hold x 40sec of work
On the 3min Marks
Rest 5min
B.
4 Sets
Back Squat x 7 rep 57.5% of 3RM
Tempo 3331
On the 3min Mark
Rest 5min
C.
Tabata Walking Lunges
Fitness:
A.
4 Sets
OverHead Squat x 2 reps
On the 3min Marks
Rest 5min
B.
4 Sets
Back Squat x 3 rep 80% of 3RM
Tempo 3331
On the 3min Mark
Rest 5min
C.
Tabata Jumping Back Squats 45/35
Performance:
A.
12min to Find 1rm Squat Snatch
Rest 5min
B.
4 Sets
Bar Bell on Back Bulgarian Split Squats x 4 reps each leg
On the 3min Marks
Rest 5min
C.
Tabata Lunge Jumps