Warm-Up
Thoracic Rotation PAILs & RAILs
Hip Opener w/ Glute Activation
Reverse Snow Angels x 20 reps

Followed by…

Four Sets:
6 Single-Arm Kettlebell Swings
6 Overhead Alternating Reverse Lunges w/ Kettlebell (switch arms each set)

Then…

Accessory work
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg
Station 2 – Single-Arm Dumbbell Row x 8 reps each arm

Conditioning
Ten rounds for time of
12 Kettlebell Swings
9 Push-Ups
6 Toes to Bar or Hanging Leg Raises