Strength/Skill: 6 x 4 Back Squat (50-80%) Alternate with… 6 x 1′ Plank holds WOD: 3 Rounds for Time: 2′ Plank Hold 10 x Toes to Bar 20 x Burpees Cool Down: From the supine position, elevate the pelvis on a foam roller. Foam roller under the pelvis on the sacrum NOT the low back. Knees bent, feet flat on the floor. Bring one knee up to the chest then extend and hold. Alternate until you feel silly about it. Piriformis Stretch.