-Warm Up-


2 rounds


1 min bike

8 banded glute bridges

5 lateral step ups

10 alternating jumping lunges

5 reverse grip strict t2b(get legs as high as you can and control the down)


Then...


1 min posterior banded hip distraction each side together



-Strength-


Every 2 minutes x 10 rounds


35 doubles / 50 singles

2 squat  cleans (climbing in weight)



-WOD-


AmRaP 10


8 toes to bar

10 front rack lunges  115/80