Strength
Arch/Hollow Roll
Athletes spend 5 minutes practicing, then perform 4 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) 6-8 Rear Foot Elevated Split Squats, left
b) 6-8 Rear Foot Elevated Split Squats, right
c) 12-20 L-Sit Lateral Lifts