WARM-UP:  200m Run Outdoor plyos SKILL: 2 Rounds: 1:00 Glute bridge hold 20 Pelvic tilts :30 Glute bridge hold- R 10 Pelvic tilts- R :30 Glute bridge hold- L 10 Pelvic tilts- L WOD: 20 Minute AMRAP 400m Run 20 Overhead Lunges with a plate (45/25) 10 Toes through rings