Warm up 

• 5 mapmakers with body weight 
• 10 hollow rock 
• 10 bridge pull overs 
• 10 squats using dowel for 3 point alignment 
• 10 side to side lunges with dowel 

Strength 5 5 5 5 5

5 Tempo front squats 0/0/5   5 sec slow up

8 Dumbell muscle cleans …. love these

 

MetCon

10-9-8-7-6-5-4-3-2-1

ManMakers (55/35)(35/25)
hollow rocks with a pull overs… use weight plate
Goblet side to side lunges ps (55/35)  (35/25)- Air Squats

 

Finisher

FOAM ROLL