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