Warm Up
60s IT band roll (each side)
60s glute/piriformis release (each)
10x roll over to v sits
10x fire hydrant circles (each)
20x mountain climbers
10x groiners with 10s hold on last rep
3x 10s samson stretch
WOD
Take 15-20 min to find heavy back squat (1RM)
After Party
1 mile run for time
Last Call
3 rounds for time:
50′ backwards bear crawl
50′ sprint