Wall squast – heels elevated x10
trap 3 raise x 10/side
plank walk outs to hollow hold x 10 x 5 sec. hold each time
Single leg glute bridge x 10/side

FITNESS
A.  EmOM x 6 minutes; Hip Power Clean + FS- building each time, but nothing over 85% of clean max here
B.  BB back rack lunge step x 6 (3/leg) x 3 sets – rest 60 seconds
+
5 minute amrap @ 75-80%
5 db plank rows
50 jump rope singles

rest 2 minutes

5 minute amrap @ 75-80%
2 wall walks w/ 2 sec. hold
50 jump rope singles

rest 2 minutes

5 minute amrap @ 75-80%
10 DB box step overs 5/leg
5 jump rope singles

PERFORMANCE

A.  EmOM x 6 minutes; Hip Power Clean + Hip Clean – building each time, but nothing over 85% of clean max here
B.  BB back rack lunge step x 6 (3/leg) x 3 sets – rest 60 seconds
+
5 minute amrap @ 75-80%
5 CTB pull ups
35 double unders

rest 2 minutes

5 minute amrap @ 75-80%
5 strict Ring dips
35 double unders

rest 2 minutes

5 minute amrap @ 75-80%
10 DB box step overs, 24/20″ (5/leg)
35 double unders
Cool Down:
Banded OH stretch x 60 sec. per arm
chest stretch on wall x 30sec. per arm x 2 rounds
Child’s pose to cobra stretch x 15 slow and controlled

“Sweat Sesh”
15 minutes on the AB
2 minutes @ 70%
1 minute recover