Prep
2 Sets
Bike easy x 60 sec
Wall Sit March x 10 per leg
Goblet Split Squat x 10 reps per leg
Jumping Kettlebell Squat x 10 reps

Essentials
A.
3 Sets
Speed Back squat x 7-10 reps 35-45%
Rest 20 sec
Bodyweight jump squat x 7-10 reps
Rest 20 sec
Hang Rope x 15-20 sec
On the 3 min mark

B.
3 Sets
goblet cyclist Squat x 8-10 reps tempo 31×1
Rest 20 sec
Alternating Farmers Carry Step Back Lunge x 5-7 reps per side
Rest 20 sec
Heavy Farmers carry x 60 seconds
On the 3:30 min

C.
12 min Amrap
Alternating Dual Dumbbell Box Step ups x 6 reps
Dual Dumbbell on shoulder Squat x 8 reps
Row x 10 cal damper
Alternating Dual Dumbbell Box Step Ups x 6 reps
Dual Dumbbell on Shoulders Step Back Lunge x 8 reps
Single Unders x 30 reps

Fitness
A.
3 Sets
Jumping Back squat x 7-10 reps 35-45%
Rest 20 sec
Alternating Jump Lunges x 7-10 reps per leg
Rest 20 sec
Alternating hands Rope Pull Ups x 6-10 reps
On the 3 min mark

B.
3 Sets
Kickstand goblet Pistol Squat x 5-7 per leg tempo 31×1
Rest 20 sec
Alternating Farmers Carry Step Back Lunge x 5-7 reps per side
Rest 20 sec
Heavy Farmers carry x 60 seconds
On the 3:30 min

C.
12 min Amrap
Alternating Dual Dumbbell Box Step ups x 6 reps 50/35
Dual Dumbbell on shoulder Squat x 8 reps 50/35
Row x 10 cal damper #10/8
Alternating Dual Dumbbell Box Step Ups x 6 reps 50/35
Dual Dumbbell on Shoulders Step Back Lunge x 8 reps 50/35
Double Unders x 30 reps