Essentials:
A.
5 Sets
Box Squat at parallel x 3 reps
Build in weight each set
On the 2:30min
B.
5 Sets
Med Ball Clean x 5 reps
Jump Lunge x 18 reps
Rest 2:30min
Fitness:
A.
5 Sets
Box Squat at parallel x 3 reps
Build in weight each set
On the 2:30min
B.
5 Sets
Hang Squat Clean x 3 reps 185/125
Jump Lunge x 18 reps
Rest 2:30min
Performance:
A.
5 Sets
Box Squat at parallel x 3 reps
Build in weight each set
On the 2:30min
B.
7 Sets
Hang Squat Clean x 3 reps 205/135
Assault Bike x 9 cal
Rest 2:30min