-Warm Up-


2 rounds


5 lateral step ups

8 sciatic nerve floss

5 single arm press each

8 cat/cow

5 hip airplanes



-Strength-


Turkish Getups


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


Windmills (each side)


2-2-2-2-2–2-2


*perform Turkish getup on each side then 2 windmills each side (7 sets)



-WOD-



3 rounds for Max Reps


1 minute at each station


Cals ski erg

Pistols

Abmat sit-ups

Box step ups (1 DB 50/35) hold any way

Rest


Score = max reps