Warm Up

BB ankle opener 30 sec
FR opener 30 sec
BB twists x 10 ea side
Tempo FS 33X1 x 5
BB crushers x 10

Glute bride x10 for speed
Plank w/ single arm and leg raise 5151 x 5 ea. side
Grasshoppers x 20
mt. climbers x 30

Strength l

 FS 2 x 15 @50% +5#

Strength ll

OLY - 5 sets of heavy Power clean x 3 + jerk


Alt Tabata
Side leg lifts (alt every other rd)
arch rocks