Strength
Arch/Hollow Roll
Athletes spend 5 minutes practicing, then perform 3 hard sets, alternating directions as space allows but making sure to go in both directions both arch>hollow and hollow>arch.
WOD
EMOM 18, alternating:
a) 10-15 Stationary High Knees + 10-15 Stationary Buttkickers + 2-3 x (5 Lateral Shuffles each direction)
b) 6-8 Plank Step-Ups + 2-4 Lateral Plank Steps each direction
c) 10-12 Cossack Squats, alternating