Hip Mobility

• 10/10 Fire Hydrants
• 15 Roll back to v-reach
• 10/10 wide step mountain climbers
• 1 turf length forward groiners
• 1 turf length reverse groiners
• 30 sec wide-0uts

Activation

x3

• walking good mornings
• 10/10 sa kb swings
• 15 hip bridges

Strength

a1. 3×8/8 BB step-ups

a2. 6 banded Negative Pull ups

a3. 15 DB quick rows

a4. 20 DB oh tricep extensions

b1. 3×3/3 Turkish get ups

b2. 20 DB curls

b3. 3×20 SA band rows

METCON: 30 seconds each station – rotate through until time left

Turf Lane 1: Sled Push

Turf Lane 2: Walking Pushups w. Groiner

TRX: Atomic Abs

Tire: Sledgehammer swings – alternating

Medicine Ball: Slams