Warm Up

3:00 Row/Bike/Jump Rope
+
3 rounds
10 KB Single Leg RDL (5 each leg)
10 KB Swing
10 Push Ups (No Worm)

Mobility:
~Hamstring
~Calf
~Pec Release/Chest Opener
~Individual

Performance & Sport

A. Barbell Complex - Build to a heavy Set (12:00)
2 Deadlifts + 2 Hang Power Cleans

B. "Tank"
5 Rounds For Time:
8 Deadlifts (185/125)
8 Hang Power Cleans (185/125)
8 Ring Dips

C. Tabata Hollow Body Holds
(Focus on scaling arms and legs in to maintain hollow core, keep whole back pressed to floor)