Warmup: ROM, dynamic stretches, 10 of everything: Squats, HRPU, Slow Mountain Climbers, Sit ups, Supermans, Hollow rocks, Squat and Reach Strength: 5 x 8 Barbell Glute Bridge (:02 iso hold at the top) WOD: 20:00 AMRAP 9 KB Deadlift 15 Ball Slams/KB Thruster 21 Straight leg sit ups Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 30 sec handstand hold, 10 decline push ups WOD:3 Rounds for time 25 KB Deadlift (AHAP) 12 Ring Dips 30 Double unders 12 weighted Split lunge (use two heavy DB’s) 25 Super crunches, 10# Cooldown: Roll out and stretch