-Warm Up-


2 rounds


1 min row

10 Samson lunges

5 lateral step ups

8 sciatic nerve floss

20 sec bent knee hollow body hold

5 bottom half burpees



-Strength-



Front rack Step Ups


6-6-6-6 (each leg)


Superset with:


10 banded glute bridges


-WOD-


Every 2 minutes for 6 rounds

12/8 cal Row

9 T2B

6 burpees