Warm-Up
12-Minute Mobility for Hip Hinge Day

Followed by…

Two sets of:
Single-Arm Ring Row x 5 reps each arm
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Band Pull-Throughs x 10 reps
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds

Then…

Accessory Work
Every 2 minutes, for 24 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps
Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps
Station 3 – Pronated Grip Static Hang x 45-60 seconds (accumulate time, if needed)
Station 4 – Prone Plank x 60 seconds

Conditioning
Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups or Scaled Strict Pull Up
8 Single-Arm Dumbbell Hang Clean & Jerks
8 Single-Arm Dumbbell Hang Clean & Jerks