HOT START -Warm up

3 rounds -

warm up / increase pace per round: 

20/15 cals row or 15/12 cals bike

10 Alt Cossack Squats/leg 

10 empty barbell power cleans

15 Anchored Feet Sit Ups 

Mobility

prone PVC lift offs https://youtu.be/AFWK8sln0k4
open book stretch x 4/side
Cuban Press x 10


Glute Focus
3 rounds
10 wide stance banded hip thrusts
10 medium stance banded hip thrusts
10 narrow stance banded hip thrusts
10 frog thrusts

WOD
"Stacked"
4 rounds for time
400m row/ 350m row or 18/14 cals bike
5 HSPU- option to go strict here or piked on a box
5/side alternating pistols -sub a progression
20 abmat sit ups
4,6,8,10 power cleans @ 80%-75%-70%-60%