Essentials:
A.
Three sets for quality; not time; of:
Elevated Single Leg Bridge x 12 reps each leg
GHD Hip Extension x 12 rep
Single Unders 40-50

B.
3 Rounds
AMRAP 4min
10 Dumb Bell Step Ups (5 reps each leg)
10 Burpees
10 KBS
Rest 3min between each 4min AMRAP

Fitness:
A.
Three sets for quality; not time; of:
Elevated Single Leg Bridge x 12 reps each leg
GHD Hip Extension x 12 reps
DU 10-20

B.
3 Rounds
AMRAP 4min
10 Bar Bell On Back Step Ups 75/55 24/20 (5 reps each leg)
10 Burpees over Bar Bell
10 KBS 55/35
Rest 3min between each 4min AMRAP

Performance:
Rest