Prep
2 Sets
90/90 Hip Switch with extension x 5 per side
90/90 Goodmorning x 10 per side
Dual Band Squat x 10 reps

Essentials
A.
3 Sets
Front Squat x 5,3,1 @ tempo 31×1
Rest 30 sec
Dual Dumbbell alternating arm Thruster x 10 reps
Rest 30 sec
Bike Sprint x 9/7 cal
On the 4 min marks

B.
6 Sets
Dual Dumbbell alternating Lunge x 12 reps
Dual Dumbbell Death March x 10 reps
Dual Dumbbell Hang Power Clean x 12 reps
Farmers Carry x 200 ft
Dumbbell Plank knees to Elbows x 12 rep
Rest 60 sec

Fitness
A.
3 Sets
Front Squat x 5,3,1 @ tempo 31×1
Rest 30 sec
Dual Dumbbell alternating arm Thruster x 10 reps
Rest 30 sec
Bike Sprint x 12/9 cal
On the 4 min marks

B.
6 Sets
Dual Kettlebell alternating Curtsy Lunge x 12 reps
Dual Kettlebell Death March x 10 reps
Dual Kettlebell power Clean x 12 reps
Farmers Carry x 200 ft
Kettlebell Plank knees to Elbows x 12 rep
Rest 60 sec
Rx :55/35