0:00-10:00

1:00 Row-work on keeping you shoulders blades pinned down and back while pulling your elbows all the way back

The:

1. Drop into a extended lunge position (front knee behind the heel)
2. Drive your front knee forward and out, over your toes by driving your hips towards the ground
3. Push your knee outward and release 3-5 times
4. While pushing your knee outward rotate your belly button towards your foot and hold for 5 seconds the release
5. Push your knee outward again and rotate your belly button towards your knee and hold for 5 seconds the release
6. Push your knee outward again and rotate your upper torso away from your front leg and hold for 5 seconds the release

7. Repeat steps 3-6 on the outside of your foot (sole facing in side)

8. Repeat 1.7 on your other leg

Maybe add in a little yogi sun salute?

Really working to ope up our hips while increasing a flexibility and mobility in our backs.

2 Rounds of:
15 Thrusters
10 Front Squats
Then
-5 Minute Rest
Then
1 Round of:
30 Thruster
20 Front Squats

All at 35% 1RM Front Squat Weight

Score is Total Time (including rest)