Essentials:
A.
4 Sets
Kettlebell Mobility Squat Hold x 2min
Rest 60sec
Rest 3min
B.
3 Sets
Single Leg Glute Bridge x 20 reps per Leg
Single Arm Banded Reverse Flys x 10 reps per Arm
On the 3min Marks
Rest 3min
C.
3 Rounds For Time:
Run x 200 meters
Row x 250 meters
Single Unders x 60 reps
Fitness:
A.
4 Sets
Kettlebell Mobility Squat Hold x 2min
Rest 60sec
Rest 3min
B.
3 Sets
Single Leg Glute Bridge x 20 reps per Leg
Single Arm Banded Reverse Flys x 10 reps per Arm
On the 3min Marks
Rest 3min
C.
3 Rounds For Time:
Run x 200 meters
Row x 250 meters
Double Unders x 30 reps
Performance:
Rest