Essentials:
A.
5 Sets
Mobility KettleBell Squat Hold x 90sec
Rest 60sec
Rest 3min
B.
3 Sets
Single Leg Glute Bridge x 10 reps per leg
Banded Pull Back x 15 reps
Russian Twist x 20 reps
On the 5min Marks
Rest 3min
5 Rounds For Time:
Burpees x 3 reps
Wall Balls x 6 reps
Kettlebell Swings x 9 reps
Fitness:
A.
5 Sets
Mobility KettleBell Squat Hold x 90sec
Rest 60sec
Rest 3min
B.
3 Sets
Single Leg Glute Bridge x 10 reps per leg
Banded Pull Back x 15 reps
Russian Twist x 20 reps
On the 5min Marks
Rest 3min
5 Rounds For Time:
Burpees x 3 reps
Wall Balls x 6 reps 20/14
Kettlebell Swings x 9 reps 55/35
Performance:
Rest