Warm Up (6 Mins)
Row 250 M
15 Air Squats
12 DB Push Press
9 Inchworms w/ push up

Hips (5 Mins)
5 Min Circuit
6 Fire Hydrants/side
6 Banded Glute Bridges
6 Eccentric Hamstring Curls

Metcon: 17 Mins
3 Min AMRAP
150 M Row
12 Push Ups
12 Wall Balls

1 Min Rest

5 Min AMRAP
150 M Row
12 Push Ups
12 Wall Balls

1 Min Rest

7 Min AMRAP
150 M Row
12 Push Ups
12 Wall Balls