-Warm Up-

5 mike bike

Then 2 rounds

5 Russian KBS

10 groiners

5 kb high pulls

20 meters everted walking


-Strength-

3 rounds

10 second single leg standing hold (x2)

10 lemon squeezes

10 second L- Hang

10 seconds GHD hip extension hold

(hold plate)

20 seconds Samson stretch ( each side)


-WOD-

Amrap 7

15 cals bike

15 KBS