Warmup

Activation

Cat/Cow
Shoulder Flow
Inch Worms
Hollow Body Hold & Rockers
Arch Body Hold & Rockers
Glute Bridges & Deep Squat Hold

Strength

1)Lateral Banded Step Overs 2x L 2x R (x4)
2)Tall Kneeling Banded Hip Thrust x8
3)Reactive Step Downs x8 per leg
4)Prisoner Kang Squat x8

3 Rounds

WOD

Seal Walk 4x steps fwd, 4x steps bkwd
Banded Good Morning x12
Bentover Band PullAparts x8
Wall Sit 30 sec
Rest 1 min
4 Rds 

Campfire Cooldown

Frog
Couch
Banana