-Warm Up-

2 rounds

1 min row

10 Samson lunges

5 lateral step ups

8 sciatic nerve floss

20 sec bent knee hollow body hold

5 bottom half burpees

-Strength-

Front rack Step Ups

6-6-6-6 (each leg)

Superset with:

10 banded glute bridges

-WOD-

Every 2 minutes for 6 rounds

12/8 cal Row

9 T2B

6 burpees