Essentials:
A.
3 Sets
Band Pull Aparts x 10 reps
Banded High Elbow Row x 10 reps
On the 2:30min Mark

Rest 3min

B.
3 Sets
Turkish Get Ups x 3 reps per Arm
On the 2:30min Mark

Rest 3min

C.
10min AMRAP
Farmer Carry x 50 meters
Side Plank x 30 sec Per side
Left Arm Overhead Waiters Carry x 25 meters
Right Arm Overhead Waiters Carry x 25 meters
Sit Ups x 15 reps

Fitness:
A.
3 Sets
Band Pull Aparts x 10 reps
Banded High Elbow Row x 10 reps
On the 2:30min Mark

Rest 3min

B.
3 Sets
Turkish Get Ups x 3 reps per Arm
On the 2:30min Mark

Rest 3min

C.
10min AMRAP
Farmer Carry x 50 meters 55/35
Side Plank x 30 sec Per side
Left Arm Overhead Waiters Carry x 25 meters 55/35
Right Arm Overhead Waiters Carry x 25 meters 55/35
Sit Ups x 15 reps

Performance:
Rest