Warm-Up
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side

Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Inchworms
Station 2 – 30 seconds per side of Paloff Hold Alternating Reverse Lunges
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Accessory work
Every 90 seconds, for 18 minutes (3 sets each) of
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps
(place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps
Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps
Station 4 – Reverse Snow Angels x 15 reps

Conditioning
For time
500 Meter Row
50 Wall Ball Shots
500 Meter Row