Prep
2 Sets
Elevated Banded Psoas March x 20 sec
Squat Twist and Reach x 10 reps
Split stance Russian Kettlebell Swing x 8 reps
Front foot elevated ATG Split Squat x 4 reps per side

Essentials
A.
4 Sets
Tempo Overhead Squat x 6, 5, 4, 3 reps
Tempo 3131
Build in weight
On the 2:30 min

B.
3 Sets
Front Squat x 4, 3, 2 reps
Rest 30 sec
Hanging Tuck Hold x 10-20 sec
On the 3 min mark

C.
21-15-9
Kettlebell Snatch Right arm
Burpee
Kettlebell Snatch Left arm
Box jump Over

Fitness
A.
4 Sets
Tempo Overhead Squat x 6, 5, 4, 3 reps
Tempo 3131
Build in weight
On the 2:30 min

B.
3 Sets
Front Squat x 4, 3, 2 reps
Rest 30 sec
Hanging L Sit Hold x 10-20 sec
On the 3 min mark

C.
21-15-9
Kettlebell Snatch Right arm 35/25
Burpee
Kettlebell Snatch Left arm 35/25
Box jump Over 24/20