Prep
3 Sets
Hip Switch rotation x 10 reps each leg each side
Lizard Stretch x 30 sec each side
Prisoner Kneel to Stand x 10 reps
A.
3 Sets
Wall sit x 60 sec
Single leg Glute Bridge x 60 sec per leg
Pike / downward Dog Hold x 60 sec
Rest as need between rounds
B.
6 min Amrap
Chair Dips x 3 reps
V-Ups x 6 reps
No push up Burpee x 9 reps