A. Warm-Up:
3 RNFT
30 sec pigeon pose each side
10 banded air squats
 
B. Weightlifting:
Back Squat – 6×3 @ 80%
*you have 20 minutes to finish this
 
C. WOD:
3 round for reps:
1 min T2B
1 min KB swings (53/35)
1 min Rest
 
D. Post-WOD Recovery:
LAX Ball Glute Smash