Essentials:
A.
15min EMOM
1. Barbell Goodmorning x 10 reps
2. Back Squat x 10 reps
3. Barbell on Back Alternating Step Back Lunges x 10 reps
*Use same load for all 3 movements, do not increase weight until you compete a full set of all movements
B.
10 Rounds For Time:
Box Jump/Step Over x 6 reps 24/20
Burpee x 6 reps
*No Lateral Jumps
Fitness:
A.
15min EMOM
1. Barbell Goodmorning x 10 reps
2. Back Squat x 10 reps
3. Barbell on Back Alternating Step Back Lunges x 10 reps
*Use same load for all 3 movements, do not increase weight until you compete a full set of all movements
B.
10 Rounds For Time:
Box Jump Over x 8 reps 24/20
Bar facing Burpee x 8 reps
*No Lateral Jumps
Performance:
A.
15min EMOM
1. Barbell Goodmorning x 10 reps
2. Back Squat x 10 reps
3. Barbell on Back Alternating Step Back Lunges x 10 reps
*Use same load for all 3 movements, do not increase weight until you compete a full set of all movements
B.
10 Rounds For Time:
Box Jump Over x 10 reps 24/20
Bar facing Burpee x 10 reps
*No Lateral Jumps