Essentials:
A.
3 Sets
Dumbbell Complex
8 Dumbbell Front Squat + 8 Front Rack Dumbbell Walking Lunge
On the 3min Marks
Moderate to Heavy Load
B.
4 Sets
2 min AMRAP
Alternating Dumbbell Power Snatch x 16 reps
Row x 10/7 cal
Single Under x Max Reps
Rest 1 min
4th Set Get extended to 3 minutes
Go until 600 Single Unders are complete.
Fitness:
3 Sets
Dumbbell Complex
8 Dumbbell Front Squat + 8 Front Rack Dumbbell Walking Lunge
On the 3min Marks
Moderate to Heavy Load
B.
4 Sets
2 min AMRAP
Alternating Dumbbell Power Snatch x 16 reps 50/35
Row x 14/11 cal
Double Under x Max Reps
Rest 1 min
4th Set Get extended to 3 minutes
Go until 400 Double Unders are complete.
Performance:
3 Sets
Dumbbell Complex
8 Dumbbell Front Squat + 8 Front Rack Dumbbell Walking Lunge
On the 3min Marks
Moderate to Heavy Load
B.
4 Sets
2 min AMRAP
Alternating Dumbbell Power Snatch x 10 reps 85/65
Ski x 10/7 cal
Double Under x Max Reps
Rest 1 min
4th Set Get extended to 3 minutes
Go until 400 Double Unders are complete.