Warm Up: 3 Mins
1 Min Row
1 Min Walking Samson Stretch
1 Min Jump Rope

Hip Development: 4 Mins
2 Rounds on a 4 Min Clock for Quality Reps
30 Sec / Side Lunges at 45 degree angle
30 Sec / Side Single Leg Hip Bridge or 1 Min 2 legged

Metcon: 15 Mins
15 Min EMOM
Min 1: 10-15 MB Cleans
Min 2: 10-15 WB Situps
Min 3: 10-15 Wallballs
Min 4: Rest