Warm-Up
12-Minute Mobility for Hip Hinge Day

Accessory work
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Hanging Med-Ball Hamstring Curls x 10-12 reps
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps

Conditioning
For time
400 Meter Run or 500 Meter Row
75 Single-Kettlebell Deadlifts
50 Walking Lunges with DB/KB Farmer’s Carry
25 Dumbbell Box Step-Overs