Mobility:
15min mobility to lower back. 5min mobility to area of choice.
http://www.youtube.com/watch?v=Jsyu2Fy_FyAMuscleChainRecruitment/Core:
10×11 hip extensions
-not too slow, not too fast, just right for the CFSD Bear
-focus on full recruitment of posterior chain, not speed
WOD:
3min work 1min rest for 4rds
20- double unders
15-KBS (go heavier than norm and ruski)
10-ring rows
Trainer led cooldown&stretch