Warm-Up:
200m x 4 Every 2 min

Dynamic Flex:
-Super Lunge
-Walking Quad
-Butt Kicks x 2
-Lateral Lunge
-Inchworm + Russian March
-3 Positon OHS w/PVC

PreHab/Activation:
1a.) Side Lying Windmill: 2 x 6E
1b.) Glute Bridge: 2 x 12
1c.) Reach, Roll & Lift: 2 x 8E

Strength:
Squat: 5 x 3 @ 75% Every 2 minutes

WOD:
10 Min AMRAP:
– 10 Burpee Pull Up
– 10 KBS @ 53/35
– 10 Wall Ball

Accessory:
1a.) Wtd. Back Extension: 2 x 10-12
1b.) Wtd. Russian Twist: 2 x 30

Recovery:
Lax Ball Glute/ Roll IT
Fab Four