Warm Up 

3 sets 

10 Single leg RDLs with DBs in each hand 

10 Box step downs *(5 each leg) https://www.youtube.com/watch?v=2XkKJ26iqZE

10 MB hamstring curls 

10 MB hip bridges
*once you master the height, you can add the DBs at the sides

Primer:

hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
Ankle stretch x :30 each side- elevate the foot and stretch in a spiderman lunge

Lateral banded walks over 2 plates stacked- band goes around ankles. Step lateral onto plate and off plate
10 reps each side

Psoas march- band around the soles of the feet- hands on a bench- hips stay up off the bench and you march your knees up as high as they can go- stretching the band apart. x 10 reps each side

WOD
'Kelly'
5 RFT
Run 400m
30 box jumps
30 wall balls  20/14