Warm Up:
Coach's Choice


Mob: 
3 min smash what ales ya

Skill/ Strength: 
3 RFQ:
10-15 Hamstring Med Ball Curls (lay prone feet on med ball bring heels towards glutes)
30 sec Leftside Plank to 30 sec Rightside Plank
12-14 Weighted Hip Glute Bridges
Rest 1:30


WOD: 
Four Sets Max Reps:
60 sec row for cal.
Rest 60 sec.
60 sec med ball sit ups
Rest 60 sec
60 sec jumping Lunges w/ empty barbell
Rest 60 sec.
60 sec push ups rest 60 sec

Cool Down:
90 sec per side Wall Hip Flexor Stretch

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