Warm-Up
Spend 5-10 minutes working on hip internal rotation.
Accessory work
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
Conditioning
Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
20 Kettlebell Swings
