-Warm Up- 

 

Hips

 

 TFL smash/explore

Hip Flexor smash with KB

 

 banded lateral distraction

 

 

-Strength-

 

2 push press + 1 split Jerk

 

1-1-1-1-1-1-1

 

-WOD-

 

Time Cap: 12 minutes

 

5 RFT

 

15 KBS 

15 burpees