Warm-Up
12-Minute Mobility for Hip Hinge Day

Followed by…

Accessory work
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps
Station 2 – Waiter’s Carry x 20-25 seconds each arm
Station 3 – Supine Ring Rows x 8 reps
Station 4 – L-Sit Hold or scaled L Sit x 30-40 seconds (accumulate the time)

Conditioning
Every 4 minutes, for 20 minutes (5 sets) for times:
500 Meter Row
20 Alternating Single-Arm Dumbbell Snatches