Essentials:
A.
3 Sets
Front Squat x 5-6 reps
On the 4min Mark
*Same weight as the 10-12 reps*

B.
5 Sets
Run x 50 meters
Dumbbell Step Back Lunges x 10 reps 35/20
Rest 2min

Fitness:
A.
3 Sets
Front Squat x 5-6 reps
On the 4min Mark
*Same weight as the 10-12 reps*

B.
5 Sets
Run x 100 meters
Dumbbell Step Back Lunges x 10 reps 50/35
Rest 2min

Performance:
A.
3 Sets
Bottom Up Front Squat + Red Band x 5-6 reps
On the 4min Mark
*Same weight as the 10-12 reps*

B.
5 Sets
Run x 100 meters
Dumbbell Step Back Lunges x 10 reps 55/35
Rest 2min