Prep
3 Sets
Row x 60 sec
Banded Standing Row x 10 reps
Frog Hip Thrust x 10 reps
Single arm Farmers Carry x 50ft per arm

Essentials
A.
3 sets
Clean Grip Bent over Row x 7 reps
Tempo 31X1
Build in weight
On the 2:30 min

B.
3 sets
Pause Hip Thrust x 7 reps
Tempo 31×3
Start around 60% of deadlift and build in weight
On the 2:30min

C.
3 Sets
4min
Box step Up x 30 reps 25/20
Row x 15 cal
Incline Push up x Max reps with remaining time
Rest 2 min between sets

Fitness
A.
3 sets
Clean Grip Bent over Row x 7 reps
Tempo 31X1
Build in weight
On the 2:30 min

B.
3 sets
Pause Hip Thrust x 7 reps
Tempo 31×3
Start around 60% of deadlift and build in weight
On the 2:30min

C.
3 Sets
4min
Box jump x 30 reps 24/20
Row x 15 cal
Push up x Max reps with remaining time
Rest 2 min between sets