Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10
Strength:
Deadlift
5 x 5 @50%
Accessories:
3 Sets:
Dead Arm Crunch x 12
Around the World x 20 ea. side
Offset KB Carry x 200 ft.
Metcon:
5 x 10
Overhead Squat 95/65
Pull up