Essentials:
A.
3 Sets
Banded Creeper Steps 25meters
Banded Right Side Shuffle 25meters
Banded Left Side Shuffle 25meters
On the 2:30min marks

B.
5 Sets
Burpees x 5 reps as fast as possible
On the min
Rest 1min
5 Sets
No Push Up Burpees x 5 reps as fast as possible
On the min

C.
For Time:
Kettlebell Swings x 70 reps
*Every time the weight is set down perform 50meter Run before continuing

Fitness:
A.
3 Sets
Banded Creeper Steps 25meters
Banded Right Side Shuffle 25meters
Banded Left Side Shuffle 25meters
On the 2:30min marks

B.
5 Sets
Burpees x 7 reps as fast as possible
On the min
Rest 1min
5 Sets
No Push Up Burpees x 7 reps as fast as possible
On the min

C.
For Time:
Kettlebell Swings x 70 reps 55/35
*Every time the weight is set down perform 100 meter run before continuing

Performance:
Rest