WARM UP
400m jog - 3rds 10 sumo squat, 5 jump squat (focus on opening hips to full extension) 5 inch worm - then wrist clock work, samson stretch
6wk strength training: wk3 off 6:clean- 4x6 at 70% of max (c, sc) aka from floor not hang
12 min EMOM: 1x5 movements of bear complex (start at 50% and focus on completing each movement).
4 min tabata 20/10 - hs hold / hollow hold
