Warm up
3 rounds
Walking hip flexor 70′
5 cat cows
5 wall walks (hands down wall)
20 cossack squats
Strength
Front rack drop step lunges from rack
10-10-10-10-10 total
Between sets
10 each leg, rear foot elevated (on bench or box) DB split squats
WOD
Amrap 12
10 ohs
20 burpee bar hops
