WOD

Mobility
Banded Lower Body Stretch
Child’s Pose
Couch Stretch

Dynamic Warm-Up

Strength
4 Sets
15-20 Banded Pull-ups (unbroken)
30sec Weighted Planks AHAP
15 GHD Hip Extensions

Conditioning
Tabata for 3 Rounds (2:30 per round):
20sec Hollow Hold
10sec Rest
20sec Side to Side Heel Taps
10sec Rest
20sec Side Plank Hip Taps (L)
10sec Rest
20sec Side Plank Hip Taps (R)
10sec Rest
20sec Superman Extensions
10sec Rest

Rest 2-3 minutes after Tabata, then attempt max unbroken T2B or Knees to Elbows (max 2 attempts).