-Warm Up-



Foot drills


2 rounds


5  sumo worms

5 lateral step ups each side

10 groiners

10 glute bridges (on the ground)



-Strength-


4 sets



8 Good Mornings

12 Reverse snow angels

20 Banded Glute Bridges


-WOD-



You and your partner will complete three 7 minute AmRaPs with a 1 minute rest between


Alt rounds with a partner


3 Hang power Cleans

6 front squats

9 Burpee bar hops (Lateral)


*each round the barbell gets heavier