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…

Conditioning
Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)