Warm Up
3 Sets
5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly
*Move with purpose and focus - build a little weight on your press

 Primer: hip flow

Banded good mornings with squats. Do 5 reps good mornings + 5 reps squats for 3 sets

10 reps Kang squats -no barbell https://www.youtube.com/watch?v=p2cQp1aAWjc

Every 8:00 for 32:00
400m Run
20 TTB
20/15 cal bike
10 power cleans 185/135

Interm: 20 TTB or 20 hanging knee raises
               Power clean 155/105
Scaled: 15 hanging knee raises
               Power clean 115/75