Essentials:
A.
5 Sets
Back Squat x 3 reps
Tempo 33×1
*Use weight that you used on the first week of the cycle of back squats
On the 3 min marks

B.
7 sets
Dual Kettlebell Overhead Walk x 100 ft
Row x 12/9 cal
On there 3 min mark

Fitness
A.
5 Sets
Back Squat x 3 reps
Tempo 33×1
*Use weight that you used on the first week of the cycle of back squats
On the 3 min marks

B.
7 sets
Dual Kettlebell Overhead Walk x 100 ft 35/25
Row x 12/9 cal
On there 3 min mark

Performance
A.
5 Sets
Back Squat x 3 reps
Tempo 33×1
*Use weight that you used on the first week of the cycle of back squats
On the 3 min marks

B.
7 sets
Dual Kettlebell Overhead Walk x 100 ft 55/35
Ski x 9/7 cal
On there 3 min mark