Warm-Up
12-Minute Mobility for Hip Hinge Day

Followed by…

Three Sets of:
Assault Bike x 30 seconds
Static Hang from the pull up bar, stay active x 30 seconds
Banded Good Mornings x 30 seconds
Rest 30 seconds

Then…

Accessory
Every 90 seconds, for 12 minutes (4 sets):
Station 1 – Banded Good Mornings x 12-15
Station 2 – Supine Ring Rows x 12-15 reps

Conditioning
Complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts
50-Foot Front-Racked Kettlebell Walking Lunges
100-Foot Double Kettlebell Overhead Carry
150-Foot Double Kettlebell Farmer’s Carry

Rest after each complete round. Use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.