WARM UP: 400m Run Plyos 20 Monster Walks (Left/Right) 15 Squat with Bands 20 Pelvic Raises 15 Single Leg Pelvic Raises (Right) 15 Single Leg Pelvic Raises (Left) 20 Walking lunges :30 Bar hang 8 Inch Worm + PU 15 Ring Rows SKILL: Wall Ball Shot Flight Simulator For Time or total reps: 15-25-35-45-35-25-15 WOD: