Warm Up:
10 PVC pass throughs
10 PVC Halos
10 PVC Good Morning's
10 PVC Golf Swings
10 PVC Leg Swings (front to back, across the body, both sides)
Mile Run

2 min Olympic Wall Squat
60 sec per side banded samsom strech t  

Skill/ Strength: 
3x12 Glute Bridge Raises w/ Barbell

4 Rounds each for time
12 Over the bar burpees.
12 Squat Cleans 85/135#
Rest 3 min

Cool Down:
90 sec per side Wall Hip Flexor Stretch