WARM-UP:
400m Easy Run
20 Iron Cross
10 90-90 Hip Openers
2 x
10 Banded Good Mornings
10 Band Pull Aparts
2 x
10 Russian Swings
5 Scap Pull-ups + 5 Kip Swings
STRENGTH:
5 x 8 Weighted Hip Thrusts
5 x 8 Pendlay Rows
CONDITIONING:
AMRAP 12 of:
400m Run (500m Row or 1k Bike)
21 KB Swings @ 53/35
12 Pull-ups