30-25-20-15-10 Calorie Row Russian Kettlebell Swings (70/53) 10 Meter Shuttle Sprints

PUREFIT

12 Min AMRAP

12 Calorie Row

9 Russian KBS

2 Med Ball Roll Lengths

MWOD

1. Hip Rotator Smash and Floss -  Lie on your side with a lacrosse ball in the "meat" just below the lateral hip bone.  Flex hip and knee to 90 degrees.  Then straighten and bend the knee on the bottom leg.  Flex bottom hip to 135 degrees flexion then repeat flexion/extension of knee.  Move bottom leg to 180 degrees, flex/extend knee.  Move bottom hip into extension, flex/extend the knee.  Next move the lacrosse ball to the anterior hip(tensor fascia latae) and repeat the above process.  Last, place the lacrosse ball on the posterior hip/buttock(gluteus medius) and repeat the process.  If you find areas that are too tender to smash/floss, contract and inhale for 4 seconds, relax and exhale for 8 seconds. Repeat this process until you can full relax onto the ball.  Spend 2-3 minutes on each hip.
2. Banded hip Distraction with rotation - Place a thick band around the rack at floor level.  Make a figure 8 around the ankle and foot.  Move away from rack to create tension.  Lie on your side with the banded ankle on top.   Allow the band to pull the leg towards the rack.  Internally and externally rotate the leg.  Spend 1-2 minutes on each side.