-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
