WOD EMOM x 24 MINUTES* MIN 1 - Row for Cals MIN 2 - Up-Down Box Jump (24/20) MIN 3 - KB Farmer Carry 15m (As heavy as possible) MIN 4 - Sit-Ups (GHD Optional) *:45 work / :15 rest for all movements OPTIONAL FINISHER "RUMP PUMP" 3 SETS 25 Glute Bridge-ups into... 1:00 Glute Bridge-up Hold -Rest as Needed b/t Sets- PUREFIT EMOM x 20 Minutes:  :40 sec work/:20 sec rest Min 1:  Row for Cals Min 2:  Step Ups Min 3:  KB Farmers Carry Min 4:  Situps *Optional: Rump Pump Finisher MWOD PreWOD:  Anterior Hip Prep- Band on rack and then put band on your high hip.  Banded leg is kneeling down in lunge. Engage glutes, on and off 20 times.  You are going to allow torso to move forward and into deeper lunge and keep glutes engaged, 20 pulses forward to end range.  PostWOD:  Psoas Smash and Floss on Box:  You will place your legs on a box at 90 degrees, you will take a lacrosse ball and small kettlebell, position the ball just in pelvic area just inside of your hip bone.  Add pressure by placing base of KB over ball. Floss by straightening your leg and flex your foot/point foot, 10sec on 5 sec off, 2 min each side of pelvis.