Essentials:
A.
3 Rounds Not For Time:
Bulgarian Split Squats x 5-8 reps per leg
Single Leg Glute Bridge x 10-15 reps
Hollow Hold x 30-40sec
Rest 5min
B.
3 Sets
Deadlift x 7.5.3
30sec rest between Cluster
On the 4min Marks
Rest 5min
C.
3 Rounds for total Reps:
Russian Kettlebell Swing x 1min
Step Back Lunge x 1min
Burpee Box Jump x 1min
Rest 1min
Fitness:
A.
3 Rounds Not For Time:
Bulgarian Split Squats x 5-8 reps per leg
GHD Hip Extensions x 10-15 reps
GHD Sit Up x 10-15 reps
Rest 5min
B.
3 Sets
Deadlift x 5.4.3
30sec rest between Cluster
On the 4min Marks
Rest 5min
C.
3 Rounds for total Reps:
Russian Kettlebell Swing x 1min 72/55
Kettlebell Step Back Lunge x 1min 35/25
Burpee Box Jump x 1min 24’/20’
Rest 1min
Performance:
Rest