Warm-Up
Banded Scarecrow x 30-60 seconds per position
Banded Good Mornings x 30-60 seconds
Banded Lat Stretch x 30-60

Accessory work
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
12 Alternating Reverse Lunges with KB Goblet Hold
12 V-Ups or Ab Mat Sit ups