Essentials:
A.
In 13 min Build Up to a Heavy, Not Maximal, Back squat Single
-Use this format, rest as needed between each set
Sets should go as followed By feel – 7,5,3,3,2,1

B.
5 Sets
Strict Press x 5-7 reps
+
Seated Box Jump x 10 reps
On the 2:30 min

C.
3 Sets
Barbell Goodmornings x 7 reps
+
Alternating Dual Dumbbell Push Press x 10 reps
Build in weight
On the 3min Marks

Fitness:
A.
In 13 min Build Up to a Heavy, Not Maximal, Back squat Single
-Use this format, rest as needed between each set
Sets should go as followed By feel – 7,5,3,3,2,1

B.
5 Sets
Strict Press x 5-7 reps
+
Seated Box Jump x 10 reps
On the 2:30 min

C.
3 Sets
Barbell Goodmornings x 7 reps
+
Alternating Dual Dumbbell Push Press x 10reps
Build in weight
On the 3min Marks