Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day

Then…

A.
Every 90 seconds, for 12 minutes (2 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps @ 20X1
Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 20 reps @ 1010
Station 3 – Farmer’s Carry x 100 Meters
Station 4 – Prone Plank x 45-60 seconds

B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings
30 Walking Lunges with Dumbbell Farmer’s Carry

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