Warmup
3 Rounds
5/5 Hip CARs
10/10 flutter kicks
10 heel elevated squats
10 frog pump
Power Lifting
FRONT RACK LOUNGES @3232 rest 30 secs
5 rounds 7/7 reps
Custom Metcon (Time)
5 Rounds
10 Heavy Hip extension
15 Goblet Squats
20 deadlift
200 Heavy run