General Warm-up + Hip Extension:
:60 Row/Ski/Bike
10 Push-up to Down Dog
10 Bodyweight Good Mornings

After the 2 rounds are complete, 10 reps of GHD Hip Extensions.

Workout of the Day:
RX:
AMRAP 15:
20 Hip Extensions
10 Strict Handstand Push-ups
:20 L-Hang (Accumulate)

Level 2:
AMRAP 15:
20 Hip Extensions
5 Handstand Push-ups or 10 Piked Push-ups
:20 L-Hang (Accumulate)

Level 1:
AMRAP 15:
20 Good Mornings
10 Seated Strict Press (15/10#)
:20 Plank Hold (Accumulate)

Accessory:
100 Band Pull Apart
100 Band Hammer Curl
100 Band Tricep Extension
100 Band Face Pulls

Stretching:
On a 5:00 Clock:
10 Airplane Stretch
10 Scorpion Stretch
10 A-T-Y Drill

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