Essentials:
A.
4 Sets
Tempo Overhead Squat x 4,3,2,1 reps
Tempo@55×1
Build in weight as reps get lower
On the 2:30 min
B.
5 Sets
1 min AMRAP
Jumping Back Squat x 10 reps
No Push Up Burpee Box Jump Overs x AMRAP
Rest 1 min
Fitness:
A.
4 Sets
Tempo Overhead Squat x 4,3,2,1 reps
Tempo@55×1
Build in weight as reps get lower
On the 2:30 min
B.
5 Sets
1 min AMRAP
Jumping Back Squat x 10 reps 95/65
Burpee Box Jump Overs x AMRAP 24/20
Rest 1 min
Performance:
A.
4 Sets
Tempo Overhead Squat x 4,3,2,1 reps
Tempo@55×1
Build in weight as reps get lower
On the 2:30 min
B.
5 Sets
1 min AMRAP
Jumping Back Squat x 10 reps 135/95
Burpee Box Jump Overs x AMRAP 24/20
Rest 1 min