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
Accessories:
3 Sets:
Dead Arm Crunch x 12
Kneeling Around the World x 20 (ea. way)
Get ups x 2 ea.
Strength:
Deadlift
10-7-5-3-1-1-1
5 Rounds
5 Swings 53/35
5 Goblet Squat 53/35
5 Swings 53/35
5 Goblet Squat
14 Single arm KB Step Up 20″ (7ea.) 53/35
1 Min Rest