Warm Up
3 Sets
5 Dumbbell RDL@ 3030
5 Single Arm Cuban Press/arm slow
5 Burpee High Jump
15sec Run Acceleration (increase pace every 5sec- this is like pick ups on a track)
rest as needed
 



Mobility:
2 sets

A.  KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/

B.  band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above
C.  QL walks x 15 each direction

Strength Set
3 sets of
A. suitcase long step walking lunges x 7-8 reps/side @ 30x0
B. hip thrusts with DB on hips x 8-10 reps @ 20x2
C. cyclist 1 1/4 squats x 8-10 reps @ 2111

WOD
"Substance"
4 rounds for time
every 3:00
20 elbow to tall plank
10 deadlifts 185/125 155/105 or use two DBs
5 hand release push ups

Post WOD
2 rounds- not timed- cool down10 thread the needle to thoracic rotation (5 each side)10 reps cat/camels (cows)
10 reps child's pose to cobra