Prep
2 Sets
Bike x 60 sec
Russian Kettlebell Swing x 10 reps
Goblet Squat x 10 reps
Goblet step back Lunge x 10 reps
Goblet Goodmorning x 10 reps

Essentials
A.
3 Sets
Goblet Ballet Squat x 5 per leg
Rest 30 sec
Goblet Step Back Curtsy Lunge x 5 per leg
*Light to moderate load*
On the 3min

B.
3 Sets
Front Squat x 3,2,1
Tempo @32×1
Tough load for the reps; build on what you did 2 weeks ago
+
Pull Up Negatives x 4-6 reps with a 5 sec negative on each rep
On the 3 min

C.
6 Sets
Dual Dumbbell Front Squats x 7 reps
Dual Dumbbell Alternating Shoulder to Overhead x 6 reps
Box Step Overs x 5 reps 24/20
On the 2:30 min Marks

Fitness
A.
3 Sets
Goblet Kickstand Pistol squat x 5 per leg
Rest 30 sec
Dual Kettlebell Front Rack Step Back Curtsy Deficit Lunge x 5 per leg
*Light to moderate load*
On the 3min

B.
3 Sets
Front Squat x 3,2,1
Tempo @32×1
Tough load for the reps; build on what you did 2 weeks ago
+
Weighted Wide Grip Pull Up Negatives x 4-6 reps with a 5 sec negative on each rep
On the 3 min

C.
6 Sets
Dual Dumbbell Front Squats x 10 reps 50/35
Dual Dumbbell Alternating Shoulder to Overhead x 8 reps 50/35
Box Jump Overs x 6 reps 24/20
On the 2:30 min Marks