Essentials:
A.
3 Sets
Bench Elevated Single Leg Glute Bridge x 10 reps per leg
Scapular Push Ups x 10 reps
On the 3min Marks

Rest 3min

B.
3 Sets
GHD Hip Extension with 3sec hold x 10 reps
Turkish Get Ups x 3-5 reps per arm
On the 3min Marks

Rest 3min

C.
3 Rounds For Reps:
Walking Lunges x 1min
Rest 1min
Sit-Ups x 1min
Rest 1min
Ball Slam x 1min
Rest 1min

Fitness:
A.
3 Sets
Bench Elevated Single Leg Glute Bridge x 10 reps per leg
Scapular Push Ups x 15 reps
On the 3min Marks

Rest 3min

B.
3 Sets
GHD Hip Extension with 3sec hold x 10 reps
Turkish Get Ups x 3-5 reps per arm
On the 3min Marks

Rest 3min

C.
3 Rounds For Reps:
Walking Lunges x 1min
Rest 1min
V-Ups x 1min
Rest 1min
Ball Slam x 1min 35/25
Rest 1min

Performance:
Rest