Essentials:
A.
3 Sets
Back Squat x 10-12 reps
+
Seated Box Jump x 6 reps
Build in weight
On the 4min Marks
B.
3 Sets
Kettlebell Suitcase Deadlift x 15 reps
Build in weight
On the 3min Marks
C.
3 Sets
Goodmornings x 10 reps
Build in weight
On the 3min Marks
Fitness:
A.
3 Sets
Back Squat x 10-12 reps
+
Seated Box Jump x 6 reps
On the 4min Marks
B.
3 Sets
Kettlebell Suitcase Deadlift x 15 reps
Build in weight
On the 3min Marks
C.
3 Sets
Goodmornings x 10 reps
Build in weight
On the 3min Marks
Performance:
A.
3 Sets
Back Squat x 10-12 reps
+
Seated Box Jump x 6 reps
On the 4min Marks
B.
3 Sets
Kettlebell Suitcase Deadlift x 15 reps
Build in weight
On the 3min Marks
C.
3 Sets
Overhead Kettlebell Windmill x 10 reps per side
Build in weight
On the 3min Marks