WOD

Mobility
Foam Roll: Trap/T-Spine, Hips/Glutes, Calves
Psoas Smash

Primer
2 Sets
10e/side Side Plank Thread the Needle
10 Glute Bridges
15s Seated Pike Up Holds
200m Jog

Seated Pike Up (Rx): https://bit.ly/3e5xgDD
Modified: https://bit.ly/3bYPX9p

Strength
4 Sets
10 BB Hip Thrust
ME Hanging Leg Lift Hold (for Time)

Conditioning
For Time:
200m Run
Rest 1 min
400m Run
Rest 2 min
800m Run
Rest 3 min
400m Run
Rest 2 min
200m Run

*Bike option available on Wodify