Monday

Group warm up
Line drills
Leg mobility

Core development
5 sec hollow hold
Rollover
5 sec superman hold
5 superman's
Rollover
5 sec hollow hold
5 cups
Rollover
5 sec superman hold
Rollover
5 sec hollow hold
5 knee tucks
5 sec hollow hold
5 hollow rocks

Strength
10 to find heavy 3 rep hang squat clean

Metcon
200 meter run
30 situps
200 meter run
30 pull ups
200 meter run
30 hollow rocks
200 meter run
30 DL 185/125, 135/95, 115/80
200 meter run
30 sit ups
200 meter run
30 box jumps 24/20, 20/18, 18/12
200 meter run
30 floor sweepers
200 meter run