Essentials:
A.
10 sets
Overhead Step Back Lunge x 3 rep per leg (PVC, Training Bar, BARBELL)
On the min Mark
Rest 5min
B.
10 Sets
Speed Back Squat x 5 reps 40% of 3RM
On the min Mark
Rest 5min
C.
5 Rounds Each For Time:
Dumbbell Thruster x 10 reps
Wall Ball x 10 reps
Rest 2min
Fitness:
A.
10 sets
Overhead Squat x 1 rep
On the min Mark
*Start light and build up with each rep so the last rep is ~80% effort*
Rest 5min
B.
10 Sets
Jumping Back Squat x 4 reps 40% of 3RM
On the min Mark
Rest 5min
C.
5 Rounds Each For Time:
Dumbbell Thruster x 10 reps 35/20 per hand
Wall Ball x 15 reps 20/14
Rest 2min
Performance:
A.
10 sets
Squat Snatch x 1 rep
On the min Mark
*Start light and build up with each rep so the last rep is 80% of 1RM*
Rest 5min
B.
10 Sets
Jumping Back Squat x 3 reps 55% of 3RM
On the min Mark
Rest 5min
C.
5 Rounds Each For Time:
Dumbbell Thruster x 10 reps 45/35 per hand
Wall Ball x 20 reps 20/14
Rest 2min