Warm up

**Get the heart rate up and start sweating.  

5’ Jump Rope


5’-10’ Free Flow

**Reminder this free flow is exactly what it sounds like.  Its just constant movement of taking the body through full range of motion to open up for the workout ahead.  Make up different movements and find those tight areas


**Seemed like everyone was still interested in continuing the squats so I added another week.  You guys are doing great, keep up the good work. We will test out soon.



5x5@90% of previous 5RM


3x8 weighted good mornings


“For Time”(15’ Time Cap)

50 burpee box jump overs 24/20

**EMOM including 0:00 3 squat cleans @155/105



Squat Cleans

L1 135/95

L2 115/85

L3 95/65

L4 75/55