Essentials
A.
6 Sets
Back Squat x 4 reps
Tempo 33×1
*add 5-10 lbs to weight from previous time.*
On the 3 min

B.
4 Sets
Tempo Overhead Squat x 3 reps 55-65%
Tempo 55×1
On the 2:30 min Mark

C.
3 Sets
Dual Kettlebell Low Box Seated Press x 7 reps
Rest 30 sec
Knee ups on dip Bar Hold x 20 sec
On the 3min Marks

Fitness
A.
6 Sets
Back Squat x 4 reps
Tempo 33×1
*add 5-10 lbs to weight from previous time.*
On the 3 min

B.
4 Sets
Tempo Overhead Squat x 3 reps 55-65%
Tempo 55×1
On the 2:30 min Mark

C.
3 Sets
Snatch Grip Behind the Neck Low Box Seated Press x 7 reps
Rest 30 sec
Twisting Knee ups on dip Bar x 16 reps
On the 3min Marks