Posterior Chain Burner

Warm Up
3 rig runs
3 x
1 inch worm
10 banded good mornings
Glute activation/hip opener

Strength Endurance
5 rounds
30 seconds at each position
A) Deadlifts 90/60
Rest 15
B) Box jumps 24″/20″
Rest 15
C) Russian KB swings 32/24
Rest 30

WOD
3 – 6 – 9 – 12 – 15
Hand squat cleans 70/45
6 – 12 – 18 – 24 – 30
HR push ups