Warm Up;

Jump Rope 2 Minutes -steady
Then, 2 Sets;
Spiderman Stretch
SL Glute Bridge x6/ leg
Bodyweight Goodmornings x10
Duck Walk

CF Fitness
A. Spend 15 minutes on focused mobility work, based on priority.
B. In 5 Minutes;
6 Hang Power Cleans- light to moderate
10 Dips, Assisted Ring Dips, or Perfect Pushups
300M Run
AMRAP DU’s/ Mixed DU’s
Rest 2 Minutes x 5 sets

Performance 
A. Spend 15 Minutes on focused mobility work, based on priority.
B. In 5 Minutes;
3 Power Cleans @70%
10 Ring Dips
400M Run
AMRAP DU’s
Rest 2 Minutes x 5 sets