Essentials:
A.
5 Rounds for total reps:
Single Unders x 30 sec
Rest 30 sec
Walking Lunges x 30 sec
Rest 30 sec
Farmers walk x 30 sec *10ft increments*
Rest 30 sec
Press x 30 sec
Rest x 30 sec

B.
10 Sets
Dumbbell Thruster x 5 reps
On the min Mark

Fitness:
A.
5 Rounds for total reps:
Double Unders x 30 sec
Rest 30 sec
Walking Lunges x 30 sec
Rest 30 sec
Farmers walk x 30 sec 55/35 *10ft increments*
Rest 30 sec
Press x 30 sec 45/35
Rest x 30 sec

B.
10 Sets
Thruster x 5 reps 75/55
On the min Mark

Performance:
Rest