Prep
2 sets
Row x 60 sec easy
Banded clam shell x 10 per side
Banded monster walk x 10 step forward 10 steps backwards
Single arm Kettlebell Deadlift and ¼ x 5 reps per side
Single arm Kettlebell split Muscle Clean x 5 reps per side
Essentials
A.
2 Sets
Heavy Russian Kettlebell Swing x 10-12 reps
Broad Jump x 5 reps
Rest 20 sec
Alternating Kettlebell Spit stance Russian Swings x 10-12 reps
Vertical Jump x 5 reps
On the 3 min mark
B.
3 Sets
Barbell Hip thrust x 5-7 reps tempo 30X2
Rest 20 sec
Single Arm Split Stance Kettlebell RDL x 5-7 reps per leg
Rest 20 sec
Box Jump x 5 reps
On the 3:30 min
C.
For time:
15-12-9
Deadlift
*at the end of each round perform a 500 meter row and 15 Box Jumps
Fitness
A.
2 Sets
Heavy Russian Kettlebell Swing x 10-12 reps
Broad Jump x 5 reps
Rest 20 sec
Alternating Kettlebell Spit stance Russian Swings x 10-12 reps
Vertical Jump x 5 reps
On the 3 min mark
B.
3 Sets
Barbell Hip thrust x 5-7 reps tempo 30X2
Rest 20 sec
Single Arm Split Stance Kettlebell RDL x 5-7 reps per leg
Rest 20 sec
Box Jump Completely Over x 5 reps
On the 3:30 min
C.
For time:
15-12-9
Deadlift 225/155
*at the end of each round perform a 500 meter row and 15 Box Jumps 24/20
RX+:275/185