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 Supine Ring Rows
Station 4 – 60 seconds of Ab-Wheel Roll-Outs

Conditioning
Five rounds for time of:
12 Dumbbell Deadlifts (touch one head of DB to ground)
9 Dumbbell Front Squats
6 Dumbbell Push Press