WARMUP
3:00 Monostructural Movement
2 Rounds:
:20 Ipsilateral Dead Bugs
3R/3L 5 Sec Side Plank Hold Hip Drop
15 Glute Bridges
:20R / :20L Captain Morgans
5 Banded Squats
STRENGTH/SKILL
3 Super Sets
A. 8R/8L Back Rack Split Squats (AHAP each set)
B. 8R/8L Front Rack Box Step Ups (AHAP each set)
C. 20 Hip bridges w/ 3 second pause at top of bridge (no weight)
WOD
2 Rounds For Time:
30 KBS (53/72)
30 KB Squats (53/72)
30 Cal Row
30 Box Jumps
30 Weighted Sit-Ups
30 Alternating KB Lunges (53/72)
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