Warm Up
3 sets
50 single unders
20 second reverse plank bridge hold
12 prone Y raise- be sure to do this with set shoulders, not shrugged shoulders
10 glute bridge V walkouts


Strength
3 sets
A. 10 dual DB or KB sumo deadlifts @2010
B. 20 skater jumps with speed
rest 45-60 seconds


WOD
"Run for the Balls"
4 rounds
score is max reps wall balls
every 3:00
Run 400m
then max reps wall balls in remaining time
Rest 1:00