Warm Up
Thoracic flow
https://www.instagram.com/p/CMu-DT1lE_g/
10 Yoga Push-Ups
10 Under Switch to Single Arm Bridge
10 Alt Squat and Reach
10 Alt Perfect Stretch
10 Prone swimmers


Hip flow
4 reps each movement
1. 90/90 hip switches
2. straight leg swings/side
3. deep squat thoracic rotations
4. deep squat internal knee rotations
5. deep squat internal knee rotation to a sit back on the heel with a flat foot




Strength
Every 90 seconds for 5 sets
1 front squat @ 85%



WOD
"Fran"
21-15-9
thrusters 95/65
pull ups


Accessory Set
2-3 times
10 deadbugs
10/side Turkish sit ups
side plank x 30 seconds/side