Warm Up
Couch stretch
3 rounds
20 hip bridges
20 scorpions
20 PVC thrusters
Skill
400m run for time
rest 5 mins.
200m for time
WOD
4 rounds for time
30 Russian KB swings 53/35
30 sit ups
30 goblet squats
30 KB push press (L/R=2)
Post
Roll out IT bands/quads