Essentials:
A.
10min EMOM
Back Squat x 2 reps 40-50%
B.
8 Sets
Single Dumbbell Overhead Step back Lunge x 12 reps *6 per arm*
Hanging Knee Ups x 12 reps
On the 2:30 min
Fitness:
A.
10min EMOM
Back Squat x 2 reps 40-50%
B.
8 Sets
Barbell Overhead Step back Lunge x 8 reps 95/65
Chest to Bar x 8 reps
On the 2:30 min
RX+: RXP
Performance:
A.
10min EMOM
Back Squat x 2 reps 40-50%
B.
8 Sets
Barbell Overhead Step back Lunge x 12 reps 95/65
Chest to Bar x 12 reps
On the 2:30 min