Prep
3 Sets
Bike x 30 sec
Plank Push Up x 10 reps
Frog Hip Thrust x 10 reps
Single arm Farmers Carry x 50ft per arm
Essentials
A.
3 sets
Elevator Bench Press x 7 reps
Build in weight
On the 2:30 min
B.
3 sets
Pause Hip Thrust x 7 reps
Tempo 31×3
Start around 60% of deadlift and build in weight
On the 2:30min
C.
5 Sets
Dual Dumbbell Hang Power Clean x 8 reps
Sled Push x 25 meters
On the 3 min Marks
Fitness
A.
3 sets
Elevator Bench Press x 7 reps
Build in weight
On the 2:30 min
B.
3 sets
Pause Hip Thrust x 7 reps
Tempo 31×3
Start around 60% of deadlift and build in weight
On the 2:30min
C.
5 Sets
Dual Dumbbell Hang Power Clean x 8 reps 50/35
Sled Push x 25 meters 135/90
On the 3 min Marks