Essentials:
A.
3 Rounds Not For Time:
Bench Bridge Hold x 45sec
Lying Leg Raises x 8-12 reps
Floor Back Extensions x 10-20 reps

Rest 3min

B.
3 Sets
Unweighted Single Leg RDL x 10-12 reps per leg
Box Step Ups x 10 reps as High as possible
On the 4min Marks

Rest 3min

C.
5 Rounds For Time:
Med Ball to Shoulder x 5 reps
Carry Med Ball 50 meters
Med Ball to Shoulder x 5 reps
Carry Med Ball Backwards 50 meters

Fitness:
A.
3 Rounds Not For Time:
Weighted Bench Bridge Hold x 45sec
Toes to Bar x 8-12 reps
Hip Extension or Reverse Hyper x 10-20 reps

Rest 3min

B.
3 Sets
Two arm Dumbbell Single Leg RDL x 10-12 reps per leg
Box Jumps x 10 reps as High as possible
On the 4min Marks

Rest 3min

C.
5 Rounds For Time:
Med Ball to Shoulder x 8 reps
Carry Med Ball 50 meters
Med Ball to Shoulder x 8 reps
Carry Med Ball Backwards 50 meters

Performance:
Rest