Prep
2 Sets
Banded lateral Walk x 20 steps per direction
Squat Twist and reach x 7 reps per side
Kettlebell Jefferson Curl x 7 slow controlled reps
Tall Kneeling Kettlebell Tricep extension x 14 reps
Plank toe taps x 10 per side

Essentials
A.
7 Sets
Overhead Squat x 3 reps
*from the Floor*
On the 75 sec mark

B.
3 Sets
Tempo Alternating Strict Dumbbell Press x 5-7 per arm @ 31×1
Rest 30 sec
Support Hold x 30 sec
On the 3 min marks

C.
For time:
Row x 35 cal Damper #10
Med Ball Weighted Step Ups x 70 reps
Wall Ball x 35 reps
Incline Push Up x 70 reps

Fitness
A.
7 Sets
Squat Snatch 3 reps 65-70%
On the 75 sec mark

B.
3 Sets
Tempo Alternating Strict Dumbbell Press x 5-7 per arm @ 31×1
Rest 30 sec
L Sit alternating Leg Lifts x 5-7 per leg; on the last rep of each leg hold for 10 sec.
On the 3 min marks

C.
For time:
Row x 35 cal Damper #10
Med Ball Weighted Step Ups x 70 reps 20-24”/14-20”
Wall Ball x 35 reps 20-10ft/ 14-9ft
Hand Release Push Up x 70 reps