5-7 minutes of movement prep
floor angels x 10
bottoms up press x 10/side
Single leg DL x 10/side
lateral squats x 10/side


A Clean x 1 + FS x 3 – heavy set in this complex in 12-15 minutes
“Cha Cha”
3 minute amrap
3 man makers – tough weight
6 squat jumps
12 rope slams
rest 2 minutes
x3 rounds

*one man maker consists of
1 row right arm
1 push up
1 row left arm
1 push up
1 squat clean thruster

Cool down
banded stretch x30 sec. per direction
bench oh stretch x 30sec. x 2