Essentials:
A.
3 Sets
Back Squat x 10-12 reps
+
Seated Box Jump x 3 reps
On the 4min Marks
B.
3 Sets
Sumo Deadlift x 12-15 reps
+
Vertical Jumps x 3 reps
On the 4min Marks
C.
3 Sets
Curtsy Box Dumbbell Step Ups x 8 per leg
On the 3min Mark
Fitness:
A.
3 Sets
Back Squat x 10-12 reps
+
Seated Box Jump x 3 reps
On the 4min Marks
B.
3 Sets
Sumo Deadlift x 12-15 reps
+
Kneeling Jumps x 3 reps
On the 4min Marks
C.
3 Sets
Curtsy Box Dumbbell Step Ups x 8 per leg
On the 3min Mark
Performance:
A.
3 Sets
Back Squat x 10-12 reps + 80lbs of Chain
+
Seated Box Jump x 3 reps
On the 4min Marks
B.
3 Sets
Sumo Deadlift x 12-15 reps
+
Kneeling Jumps x 3 reps
On the 4min Marks
C.
3 Sets
Curtsy Box Dumbbell Step Ups x 8 per leg
On the 3min Mark