Warm-Up
12-Minute Mobility for Hip Hinge Day

Followed by…

Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for the workout. Focus on calm breathing.
Quick Release
Kettlebell Swings x 3
Burpees x 3
*Practice speedy transitions throughout
Rest 30-60 seconds

Then…

Conditioning
Three rounds for time:
500 Meter Row
21 Kettlebell Swings
12 Burpees

Rest until relatively recovered, and then…

Accessory work
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds