3 Rounds: 21/15 Calorie Bike or Row 18 KBS 70/55 15 Toes to Bar 12 Lunges PureFit: 3 Rounds: 15 Calorie Bike or Row 12 KBS 9 Sit-ups 6 Farmer Carry Shuttles (10m) MWOD Hamstring Finisher:  Voodoo wrap the high hip and do 20 lockouts with a band, leg in neutral position (straight up in air), then 20 lockouts with leg to the side, then 20 lockouts with leg across the body.   Then static hold for 30 seconds in neutral position, engaging quad and hamstring.  Then release voodoo wrap.  Repeat on other leg. Lower abdominal smash -  place a slam ball on the ground.  Lie on the ground with the ball placed just inside the hip bone.  Push down t0 tack the illiacus, psoas, abdominal fascia down. Then lift that leg slightly off the floor to floss the tissue.  Continue for 30-45 seconds. Then twist your upper body towards the ball while smashing down on the ball. Lift that leg again. Contract and inhale for 4 seconds, then relax and exhale for 8 seconds. Continue to contract and relax until you are able to fully relax onto the ball with the leg lifted up.  Spend 2-3 minutes on each side.