Prep
2 Sets
Bike x 60 sec
Hollow Body Hold x 20-30 sec
Elevator Goblet squat x 6 reps
Goblet Good Morning x 7 reps
Essentials
A.
3 Sets
Jumping Back squat x 7-10 reps 35-45%
Rest 20 sec
Lunge Jumps x 6-8 reps per leg
Rest 20 sec
Bulgarian Ring Pull Up x 3-5 reps
On the 3 min mark
B.
3 Sets
Single Leg Squat to Box x 5-7 per leg tempo 31×1
Rest 20 sec
Dual Dumbbell Front Rack Lunge x 5-7 reps per side
Rest 20 sec
Single arm HEAVY Farmers Carry x 30 seconds per side
On the 3:30 min
C.
10min Amrap
Dual kettlebell front rack Step Up x 24 reps (12 per leg)
V -Ups x 24 reps
Fitness
A.
3 Sets
Jumping Back squat x 7-10 reps 35-45%
Rest 20 sec
Alternating Dumbbell Lunge Jumps x 6-8 reps per leg
Rest 20 sec
Bulgarian Ring Pull Up x 3-5 reps
On the 3 min mark
B.
3 Sets
Single Leg Goblet Squat off Box x 5-7 per leg tempo 31×1
Rest 20 sec
Dual Dumbbell Front Rack Drop Lunge x 5-7 reps per side
Rest 20 sec
Single arm HEAVY Farmers Carry x 30 seconds per side
On the 3:30 min
C.
10min Amrap
Dual kettlebell front rack Step Up x 24 reps (12 per leg) 35’s – 20”/25’s-18”
Alternating Single leg Crossbody V -Ups x 24 reps (12 per side)