A.

Primer

3×3 Front Foot Elevated BB Split Squats (3 Each Leg)

*Use 35# for deficit

B.

Every 2:00 for 5 Rounds

3 Back Squats @ 82-87% 

*Keep same weight across

C.

Health:

Every 5:00 for 3 Rounds: 

20/15 Cal Row

15 Burpees

10 Goblet Squats @ 40/25lbs

Fitness: 

Every 5:00 for 3 Rounds: 

25/20 Cal Row

15 Burpees Over Rower

15 Goblet Squats @ 50/35lbs

Performance: 

Every 5:00 for 3 Rounds: 

30/25 Cal Row

20 Burpees Over Rower

15 Goblet Squats @ 70/50lbs