Warm Up – 5 Mins
3 Rounds:
10 Kip Swings
5 Banded Thruster
5 Burpees (w/o push up)

Hips – 6 Mins
6 Min Circuit for Quality
5 Front Foot Elevated Plate Squats (per side)
5 Eccentric Hamstring Curls
10 Glute Bridges (w/ band)

Metcon – 15 Mins
3 Rounds:
7 DB Thrusters
7 Pull-Ups
7 Burpees

Then 50/35 Cal Row

Then 3 Rounds:
7 DB Thrusters
7 Pull-Ups
7 Burpees