Warm Up
Run or Row for 4:00

1. End Range Hip Flexion Lift Off 10 x 3 sec. holds
2. Cross Leg SLDL x 10 reps each side
3. Psoas March x 10 each side
4. Lunge Reaches x 10 each side
 5. Hip Flexor Stretching Overhead Reach x 10 each side
 6. Hip Flexor Stretching Rotation + Reach x 10 each side
 
https://www.youtube.com/watch?v=ezlqOB97eRM

WOD
30:00 recovery wod- AMRAP
100m -pylon and back- reverse sled drag 2/1 plate
2:00 bike 55-60 RPMs/ 50-55 RPMs
30 Russian twists with light load
2:00 row smooth