Warm Up
2 lengths walking lunges
10 sit ups
400m row
10 step ups
10 kip swings
400m bike
10 squat jumps
10 ttb

Mobility: Hip stretches
1. hip flexor with PVC push
2. supine hip ext. rotation
3. 90/90 hip switches
4. butterfly stretch
5. Cossack stretch

A. rear foot elevated split squat 3 sets of 5 reps each leg
use KB or DB in a farmer carry

B. tall kneeling see-saw press- use two KBs and alternate pressing them overhead

16:00 AMRAP
20/16 cal row
2x rope climb
15 x KB swings 53/35
45 sec wall sit