Essentials:
A.
3 Sets
Deadlift x 12-15 reps
+
Vertical Jump x 6 reps
On the 4min Mark
B.
5 Sets
Back Squat x 10 reps 60%
Assault Bike x 7/5 cal
Rest at least 2min
Fitness:
A.
3 Sets
Deadlift x 12-15 reps
+
Kneeling Jump x 6 reps
On the 4min Mark
B.
5 Sets
Back Squat x 10 reps 165/115
Assault Bike x 10/8 cal
Rest at least 2min
RX+: 185/125
Performance:
A.
3 Sets
Deficit Deadlift x 12-15 reps
+
Kneeling Jump x 6 reps
On the 4min Mark
B.
5 Sets
Back Squat x 10 reps 225/155
Assault Bike x 10/8 cal
Rest at least 2min