Warm up: 20 90/90 hip switch 10 Cat cows 10/side Firehydrants 10/side Banded clamshells 10 Bodyweight goodmornings 3/side WGS 30 sec...

METCON: 3 Rounds 12 Box Jump Over (30/24) 18 Calorie Ski -rest 3 minutes- 3 Rounds 24 Calorie Row 18 Calorie Ski -rest 3 minutes- 3...

Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 30...

Warm-up: (10 min) 2 min maching 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Goodmornings 10 Alternating Reverse lunge 10...

METCON: 5 sets 18/14 Calorie Echo Bike 12 Overhead Squat (135/95) 6 Ring Muscle Up -rest 1:1 b/t sets- Time Cap Each Set: 2:30 SCALED: 5...