Essentials:
A.
12min
Single Leg Deadlift
Build to a Heavy set for 4 reps per leg
Tempo @ 31×1
B.
3 Sets
Alternating Kettlebell Bench Press x 5 reps per arm
+
Alternating Kettlebell Shoulder Press x 5 reps per arm
+
Incline Push Up x 10 reps
Build in weight
On the 3 min Marks
C.
5 Sets
Russian Kettlebell Swing x max reps 1 min 55/44
Rest 1 min
Fitness:
A.
12min
Single Leg Deadlift
Build to a Heavy set for 4 reps per leg
Tempo @ 31×1
B.
3 Sets
Alternating Kettlebell Bench Press x 5 reps per arm
+
Alternating Kettlebell Shoulder Press x 5 reps per arm
+
Plyo Push Up x 10 reps
Build in weight
On the 3 min Marks
C.
5 Sets
Russian Kettlebell Swing x max reps 1min 70/55
Rest 1 min
Performance:
A.
12min
Single Leg Deadlift
Build to a Heavy set for 4 reps per leg
Tempo @ 31×1
B.
3 Sets
Alternating Kettlebell Bench Press x 5 reps per arm
+
Alternating Kettlebell Shoulder Press x 5 reps per arm
+
Plyo Push Up x 10 reps
Build in weight
On the 3 min Marks
C.
5 Sets
Russian Kettlebell Swing x max reps 1min 88/70
Rest 1 min