Essentials:
A.
4 Sets
Barbell Hip Thrust x 8-10 reps
Rest 30 sec
Barbell Goodmorning x 8-10 reps
On the 3 min Marks
B.
3 rounds each For Time:
Row x 15/11 cal
Wall Ball x 15 reps
Burpee Box Step Over x 10 reps 24/20
Burpee Jumping Pull Up x 5 reps
Rest 2 min
Fitness:
A.
4 Sets
Barbell Hip Thrust x 8-10 reps
Rest 30 sec
Barbell Goodmorning x 8-10 reps
On the 3 min Marks
B.
3 rounds each For Time:
Row x 20/14 cal
Wall Ball x 15 reps 20/14
Burpee Box Jump Over x 10 reps 24/20
Burpee Chest to Bar x 5 reps
Rest 2 min
RX+(Bike)(Bar Muscle up x 7 reps)
Performance:
A.
4 Sets
Barbell Hip Thrust x 8-10 reps
Rest 30 sec
Barbell Goodmorning x 8-10 reps
On the 3 min Marks
B.
3 rounds each For Time:
Bike x 20 cal
Wall Ball x 15 reps 20/14
Burpee Box Jump Over x 10 reps 24/20
Muscle Up x 5-10 reps*
Rest 2 min
*Pick appropriate number to keep all rounds under 4 min.