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
Accessory:
90/90’s with hip thrust x 10
Superman Plank x 5 ea. :03 hold
Offset Overhead Farmers Carry 100 Ft ea.
Strength:
Deadlift
5 x 5 @70%
Metcon:
8 Rounds (:20 on :10 off) ea. Exercise
Row
Bike
Ski
Mountain Climbers