WARM-UP:

3:00 Jump Rope
20 Pelvic Raises
20 Single Leg Raises (each)
20 Kicks on Ground
20 Scorpions
20 Pushups
20 Lunges to Instep

SKILL:

Pre-WOD:

3:00 Quad smash w/bar
3:00 Calf roll out w/bar

Post-WOD:

3 Stations: 2:00 per station
1. Piriformis stretch
2. Couch stretch
3. Squat hold

WOD:

10 AMRAP:

10 S2O (135/95)
10 FSQ
10 Hang Power Cleans

Rest 3:00

800m Run for Time