Workout EMOM x 24 MINUTES MIN 1 - 2-3 Front Squats (Athlete Choice, Heavy*) MIN 2 - 12/10 Cal Bike MIN 3 - 2-3 Rope Climbs MIN 4 - :45 Static Hold (Athlete Choice**) *Bar for the Front Squat can come from the rack or the floor. **Options for Static Hold... Hollow Hold Superman Hold Plank Hold L-Sit Wall-Sit Tuck Hold Bar Hang Ring Support Hold Bottom Dip Hold KB Front Rack Hold PureFit EMOM x 20 Min 1: 10 Goblet Squats Min 2:  :40 Sec Static hold (core) Min 3:  6 Cal Bike Min 4:  :40 sec Static hold (upper body) MWOD PreWOD:  Olympic Wall Squat:  Grab a box and a band. While sitting on the ground, wrap the band around your back then pull band forward on both sides and loop on both knees. Then position on your back, put butt as close to box as possible while in a squatted position, keep feet pointed straight on the front of the box.  Pull down on knees to increase hip flexion. To tap into adductors push elbows against knees. 2-3 minutes PostWOD: Iliacus kettlebell smash -  the iliacus is a hip flexor, helping pull the thigh to the abdomen. When the iliacus is tight, an anterior pelvic tilt occurs. This adds strain to the lumbar spine that gets accentuated with weight lifting.  Smashing the iliacus can help "elongate" the muscle to allow a more neutral spine position to occur. Place a small kettlebell upright on the ground. Lie face down on the ground with the kettlebell handle just inside the anterior hip. The handle should run the same direction as the hip bone.  Floss the iliacus by slowly abducting and adducting the leg. Once you find a sore spot, internally and externally rotate the leg. Contract your abs for 5 seconds, then relax into the kettlebell handle for 10 seconds. Repeat until a change is noted in the tissue or for a max of 2 minutes. Spend 2 minutes on each side.  If the kettlebell is too difficult, a lacrosse ball can be used instead.