Warm Up: 5 Mins

30 Seconds at each station
Ring Rows
Air Squats
Mountain Climbers
Cat Cows
Samson Stretch
Lunges
Banded Curls
KB SDLHP

Hip Development: 5 Mins

2 x Supersets
10 / leg 45 degree Lunges
10 / leg Rotational Step Ups
Rest 1 Min

Metcon: 12 Mins

4 Rounds For Time: 12 Min Cap
15 Box Jumps
15 KB Swings
15 Jumping Pull Ups