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