Warm-Up

Warm-Up for Hinging Movements

Followed by…

Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 30 seconds
Strict Hanging Knee Raises x 8-10 reps
Rest 60 seconds

Then…

Accessory Work
Three sets of:
DB Deadlift x 6-8 reps
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

Conditioning
Three sets of…
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
5 Burpees
10 Kettlebell Swings

Rest two minutes between sets and pick up where you leave off after each set.