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
4 x 4 @75%
Metcon:
30 Reps each Exercise
Box Jump 24/20
Pull up
Swing
Lunge
K2E
Push Press 45/35
Back Extension
Wall Ball
Burpee
Double Under