Warm-Up
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day

Then…

Accessory work
Every 90 seconds, for 12 minutes (2 sets)
Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts
Station 2 – 60 seconds of Prone Banded Hamstring Curls
Station 3 – 60 seconds of Ab-Wheel Roll-Outs 
Station 4 – 60 seconds of Reverse Snow Angels

Conditioning
Every 6 minutes, for 18 minutes (3 Rounds)
30 Calories of Rowing
10 Strict Pull-Ups
30 Walking Lunges with DB/KB Farmer’s Carry