Warm Up:
Long Lap
Then 3 Rounds:
10 Quadraped Hip Extension/each leg
:30 Hollow Hold
10 monkey claps
10 Scap Pull Ups

Mob: 
3 direction supine banded hami, bridge up to wheel

Strength/Skill:
3 Sets
:60 rev snow angels
:60 Lside plank
:60 band pull aparts
:60 R side plank

 WOD:
4 Rounds For Quality
3 per side Turkish get ups (light)
:30 Supine KB hollow hold
10 ea leg KB SA SL RDL

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