Warm Up
2 sets
2:00 rowing/biking or running
6 inchworms
20 calf raises

Strength
3 sets
A1. barbell hip thrusts @10X0 x 8-10 reps- moderate load, fast reps
A2. DB death march x 16-20 steps- moderate to light load focusing on great stretch each rep
A3. parallette shoot thrus x 8-10 reps https://youtu.be/0CkCRZ8ZZcw


WOD
#justabar
Nick Uranker
17-16-15-14...2-1 reps
hang power cleans
push press

Post WOD: Glute Work
https://www.instagram.com/p/CKZqbCVFxJC/
40 Elevated Single Leg Glute Bridge
30 Deficit Cossack Squats
20 Rear Foot Elevated Split Jumps
10 Concentric Only Pistol Squats