WARM UP

30:15 x 2 Rounds Each (complete 2 Rounds of a. before moving to b., etc.)

a) monster band front squats + wide-outs
rest :60 after 2 rounds
b) monster band good mornings + jumping jacks
rest :60 after 2 rounds
c) push ups + knee grab situps

MOBILITY

:60 Childs pose
:60/60 hip flexor stretch

PART I.

3-4 Rounds Of (need 30 min for part II): 15 bar bench hip thrusters + 2L sled push sprints (90lb stack)
:60 rest between rounds

PART II.

3 min on 2 min off x 3 rounds (3 rounds a. before moving to b.)

a) 30 banded kneeling lat pulldowns + 20 bent over 2 arm db rows + bench dips until complete

b) 30 – 25lb seated plate ab twists + 20 KBS + alternating body weight step-ups on box until complete