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

Followed by…

Every 90 seconds for 2 sets of each exercise
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Russian Step-Ups x 30 seconds each

Accessory work
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 10 reps
Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps
Station 3 – Single-Leg Hip Bridge x 15 reps each leg

Conditioning
Four rounds for time of
400 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Hold (32/24 kg)