Prep:
3 Sets:
30 sec Jumping Jacks
20-30 sec/side Side Plank

Fitness

A. 3 Sets:

8/leg RNT Split Squat 2020
100′ Farmer Carry Tough Weights
rest as needed

B. 4 Sets:

Every 3min:
5 Back Squats 30X1
2-3 Strict Pronated Pull Ups

Can do wtd PU if possible.

C. AMRAP10

5 DB DL 50/35 /hand
5 DB PC
10 Front Rack DB Lunges
200m Run

 

Essentials

A. 3 Sets:

8/leg RNT Split Squat 2020
100′ Farmer Carry Tough Weights
rest as needed

B. 4 Sets:

Every 3min:
5 Back Squats 30X1
20-30 sec Bar Hang or Max if less

C. AMRAP10

5 DB DL 35/20 /hand
5 DB PC
10 Front Rack DB Lunges
200m Run