Warm-Up:
30 Seconds
Glute Bridges 
Front Plank 
Single Leg Glute Bridges (Right)
Alternating Bird Dogs 
Single Leg Glute Bridges (Left) 
Front Plank to Push-up Plank 
Scap Pull-ups
Ring Rows or Strict Pull-ups 

Barbell Warmup
5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Strict Press & Reach 
5 Romanian Deadlifts 
5 Front Squats 

Mobility:
Barbell Ankle Stretch: 1 Minute
Barbell Front Squat Hold: 1 Minute

Workout of the day:
“Rest Stop”
AMRAP 5: 
600 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)

Rest 5 Minutes 

AMRAP 5: 
400 Meter Run 
2 Rounds of “Cindy”
Max Squat Cleans (155/105)

Rest 5 Minutes 
AMRAP 5: 
200 Meter Run
3 Rounds of “Cindy”
Max Squat Cleans (185/135)

After Party:
Odd Object Conditioning
1 Mile Sled Drag
Walking Pace with Light Load

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