Warm Up
3 Sets
10 Step Death March -use 2 dumbbells
25 feet Lateral Banded Walk/direction
10 Banded Pallof press each side
*slow controlled movements with purpose to warm up and activate

Strength
3 sets
A. barbell hip thrusts x 6 reps building load
B. frog reverse hypers x 10 https://youtu.be/j5su0sSAvUY
C. frog pumps x 20- bodyweight on the floor
rest as needed

WOD
"Buck Stops Here"
3 rounds for time
50m sandbag carry- bear hug
barbell RDL x 10 reps 155/105 115/75 95/65- must be unbroken
50m sandbag carry- bear hug
sandbag cleans x 5- over the shoulder
Rest 3:00
3 rounds for time
50m sandbag carry- bear hug
tire flips x 5
50m sandbag carry
barbell push press x 10 115/75 95/65 75/55- must be unbroken