Skill

4 RFQ

** 5 ea. Side plank hip thrusts
** 5 ea. Tabletop bridge with reach
** 5 ea. Shin box hip lifts

WOD

EMOM 20

** 2 BS or DL
** 2 Strict HSPU

Swift

Partner workout
15min AMRAP bike calories

** Partner holds plate OH
** Both partners perform 10 Up downs when switching