Skill

3 RFQ:

** :20 Hard hold ea. side
** 8ea. KB Hip flexor lifts

WOD

15min AMDAP
Team workout:
Waterfall (3-5 people)

** 200m ski
** 4 Burpee pull-ups
** 50 Double unders

Swift

4 RFQ:

** 10 DB RDLs
** 10 ea. 1-arm DB press
** 5 ea. Side plank hip thrusts
** 15 Cals of choice