Warm up - couch stretch, pigeon stretch, 90/90 hip opener, 2 rounds of: 15 air squats (w/hip circle + 10 seated good mornings + Bulgarian split lunges (5 each leg, as low as you can)
Row Interval :30 Threshold pace :30 Sec Recovery Pace x20
Barbell Walking Lunges
3x20 55-65% of back squat max
Rest 2 Min
3x70% of max pull ups
5 Rounds (1:1)
30 GHDSU
15 Yard HSW
3 Legless Rope Climbs
Warm up - couch stretch, elevated pigeon stretch, twisted cross stretch, straddle hamstring stretch, work your way through 5-10 reps of each movement as a warm up!
For time
50 Calorie Ski
50 Reverse Hypers 50% of Max Back Squat
400 M Sandbag Carry (bear hug) 100 lbs
50 Wall Ball 20/14#
50 Ring Dips
50 Wall Ball 20/14#
400 M Sandbag Carry (bear hug) 100lbs
50 Reverse Hypers 50% of Max Back Squat
50 Calorie Ski