Essentials:
A.
4 Sets
Tempo Overhead Squat x 4,3,2,1 reps
Tempo@55×1
Build in weight as reps get lower
On the 2:30 min
B.
4 Sets
Barbell on Back Step Back Lunge x 10 reps
Moderate to Heavy Weight
On the 2:30min
C.
3 Sets
Dual Kettlebell Overhead Carry x 200 ft
On the 3 min Marks
Fitness
A.
4 Sets
Tempo Single Arm Overhead Squat x 4,3,2,1 reps per arm
Tempo@55×1
Build in weight as reps get lower
On the 2:30 min
B.
4 Sets
Barbell on Back Step Back Lunge x 10 reps
Moderate to Heavy Weight
On the 2:30min
C.
3 Sets
Dual Kettlebell Overhead Carry x 200 ft
On the 3 min Marks
Performance:
A.
4 Sets
Tempo Single Arm Overhead Squat x 4,3,2,1 reps Per Arm
Tempo@55×1
Build in weight as reps get lower
On the 2:30 min
B.
4 Sets
Barbell on Back Step Back Lunge x 10 reps
Moderate to Heavy Weight
On the 2:30min
C.
3 Sets
Dual Kettlebell Overhead Carry x 200 ft
On the 3 min Marks