Skill

3 RFQ:

** 10ea. 1-leg hip thrust
** 12 Swimmer lifts
** 12 Adductor squeeze rotations

WOD

For time:

** 2 mile Bike
** 100 Burpees
** 2 mile Bike

Swift

** 100 RKBS for time
** Rest 3min
** 100 Sit-ups for time