A series of hip movements designed to help loosen and strengthen your hip movements. Perform all movements 1 time.

A series of Ankle movements designed to help loosen and strengthen your hip movements. Perform 1 round.

Standing with knees slightly bent rotate one leg at a time internally pushing the rotation until the rest of your torso starts to move. 10x/side

With a TRX set lean back with straight arms, while keeping the arms straight rotate out to the side lifting yourself up. 10x/side

With a wide overhand grip extend all the way down and back up, bringing your chin to the bar. Anything less is cheating. As many as possible. AMRAP 3X

With an anchored band pull your arms down to your sides, and then with straight arms pull down. 10x/exercise

With a landmine setup bend over grab the bar and pull the weight to your chest. 10 reps, 8 reps, 6 reps with increasing weight.

With a landmine setup bring the weight from side to side. AMRAP

Perform a normal standing curl with elbows pinned to your side. The second your form drops either with your elbows, swinging your arms, or hips. AMRAP 3x

Press overhead bring down and then bring your elbows together while maintaining a 90 degree angle and then back up. Then alternate one arm at a time bringing down and completely rotating in, then press back up. 10x,8x,6x

With a Kettlebell or dumbbell hinge forward over one foot and rotate towards the forward foot side. 10x/side

Perform each of the following 3x. Every other step as quickly as possible. Every step with just your right foot. Every step with just your left foot. Jump up the stadium with only two feet on the seats. As safely as you can go backwards up the stairs going as quickly as you safely can.

Low back supported with frog legs focused on lifting the chest into the air. Perform 50x

With your feet elevated, and an exercise ball beneath your forearms extend your arms forward and then back. AMRAP.