Purpose: Strength Training

Essentials:
A.
3 Sets
Back Squat x 12-15 reps
*Weight should be difficult for reps given.*
On the 4 min Marks

B.
3 Sets
Seated Straight Leg Kettlebell Z Press x 15 reps per Arm
On the 3min Mark

C.
3 Sets
Single Arm Parrelette Dumbbell Row x 10 reps per Arm
On the 3min Mark

Fitness:
A.
3 Sets
Back Squat x 12-15 reps
*Weight should be difficult for reps given.*
On the 4 min Marks

B.
3 Sets
Seated Straight Leg Kettlebell Z Press x 15 reps per Arm
On the 3min Mark

C.
3 Sets
Single Arm Parrelette Dumbbell Row x 10 reps per Arm
On the 3min Mark

Performance:
A.
3 Sets
Back Squat x 12-15 reps
*Weight should be difficult for reps given.*
On the 4 min Marks

B.
3 Sets
Seated Straight Leg Kettlebell Z Press x 15 reps per Arm
On the 3min Mark

C.
3 Sets
Single Arm Parrelette Dumbbell Row x 10 reps per Arm
On the 3min Mark