Essentials:
A.
4 Sets
Turkish Get Up + 100 ft walk x 2 reps per Arm
On the 3min Marks
B.
4 Sets
Barbell on Back Step Back Lunge x 10 reps
Moderate to Heavy Weight
On the 2:30min
C.
3 Sets
Overhead Squat x 12 reps
Empty Barbell or light weight
On the 3 min Marks
Fitness:
A.
4 Sets
Turkish Get Up + 100 ft walk x 2 reps per Arm
On the 3min Marks
B.
4 Sets
Barbell on Back Step Back Lunge x 10 reps
Moderate to Heavy Weight
On the 2:30min
C.
3 Sets
Single Arm Dumbbell Overhead Squat x 7 reps per Arm
Build in weight
On the 3 min Marks
Performance:
A.
4 Sets
Turkish Get Up + 100 ft walk x 2 reps per Arm
On the 3min Marks
B.
4 Sets
Barbell on Back Step Back Lunge x 10 reps
Moderate to Heavy Weight
On the 2:30min
C.
3 Sets
Single Arm Dumbbell Overhead Squat x 7 reps per Arm
Build in weight
On the 3 min Marks