Prep
2 Sets
Single leg wall sit x 15 sec per leg
Ostrich Walk x 20 meters
Alternating Cossack Squat x 10 per leg

Essentials
A.
3 Sets
Dual Dumbbell Romain Deadlift x 10 reps
Dual Dumbbell Split squat x 10 reps per side
Single Dumbbell Hip Thrust x 10 reps
On the 3 min marks

B.
4 Sets
Barbell Front Rack Step back lunges x 5 reps per leg
Rest 20 sec
Wall Ball x 10 reps
Rest 20 sec
Burpee box jump over x 10 reps
On the 4 min marks

C.
Row x 500 meters
12-9-6-3
Front Squat
Hanging Knee raises
Row x 500 meters

Fitness
A.
3 Sets
Dual Dumbbell Romain Deadlift x 10 reps
Dual Dumbbell Split squat x 10 reps per side
Single Dumbbell Hip Thrust x 10 reps
On the 3 min marks

B.
4 Sets
Barbell Front Rack Step back lunges x 5 reps per leg
Rest 20 sec
Wall Ball x 10 reps
Rest 20 sec
Burpee box jump over x 10 reps
On the 4 min marks

C.
Row x 500 meters
12-9-6-3
Hang squat clean 95/65
Toes to bar
Row x 500 meters