Softball in the Glute x 30-45s. each side. Move around and find those tender spots. Cross same leg over of the side your performing work on
1) Sledpulls: 4 x 60 yards. Rest 60s.
2) Front Rack KB Carries: 4 x 60 yards. Rest 60s
4 Rounds of 40 sec work/20 sec Rest:
1a) Double Unders
1b) Hollow Rocks
1c) Weighted Reverse Lunges
1d) Assault Bike or Row for Cals