Warm Up: 3 Mins

3 Rounds
8 Air Squats
5 / Leg Side Lunges
5 Burpee Broad Jumps

Hip Development: 4 Min Limit

4 Min AMRAP
8 / Direction X Band Walks
20 Hip Bridges or 10 / Side Single Leg Hip Bridges

Technique Review / Workout Brief:

Russian Step Ups
Lateral Lunges

Metcon: 14 Mins

3 Rounds of 4 Min AMRAP:
10 / Leg Russian Step Ups
8 Dips
8 / Leg DB Lateral Lunges
10 Sit Ups
1 Min Rest