Warmup
3 Rounds
1 rep each side 7 way hip
10 heel elevated Squat
10 Stageret stance good morning
10 Bird Dogs
Custom Metcon
Circuit
5 Rounds
1 min Max Lounges Alternated
1 min Max DU´s 
1 min Max Goblet Squats
1 min Max Reps Heavy Hip Thrust
Rest 1 min