warm up
3 rounds
10 lateral hops over DB
20 alternating DB Cossacks- 10 each side10 Bulgarian split squat jumps- 5 each side
10 Kang squats



Mobility
Bird Dogs x 10 reps
Hip bridge  hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&


then

Core Conditioning

4 rounds (4:00 each round)
30 second hollow rock
30 second plank
30 second side plank right
30 second side plank left
30 second hollow hold1:30 rest



WOD
"Twenty Nine"

4 Rounds for Time
21 KB and DB swings
8 renegade rows- row + row + push up