Warmup

• 3 Sets NFT
• 30sec/leg Single Leg Glute Bridge Hold
• rest 15sec
• Reverse Plank Bridge 30sec
• rest 15sec
  Tuck L-Sit 30sec on Parallettes
• rest 15sec
• 50′ B Skips
• rest 60sec
  + Hip Mobility x 4mins
  90/90 KB Flow and Holds
•  Single Leg Glute Bridge Hold https://youtu.be/-7W2f_h9iXE
• Reverse Plank Bridge https://youtu.be/hW4cbpEaVG0
• Tuck L-Sit on Parallettes https://youtu.be/VhqEdeeAyvg
• B Skips https://youtu.be/RkKJO5j_Tiw

A) RNT Clean Grip RDL

3131; 7,6,5,5 rest 2-3mins
Demo video https://youtu.be/VSMlSDJVG7k

B1) Barbell Floor Press

41X1; 6-8reps x 1 set; 4-6reps; x 2 sets ; rest 75sec
Demo video https://youtu.be/NamiVqVgPTU

B2) Dual Dumbbell Prone Row

40X2; 6-8reps; rest 75sec x 3
Demo video https://youtu.be/BcQbmFkcrRQ

C1) Staggered Stance Contralateral Dumbbell Romanian Deadlift

3010; 8-10/leg; rest 75sec x 2
Demo video https://youtu.be/vd5yUqhrQFQ

C2) Kettlebell Windmill

5/arm; slow and controlled throughout range of motion; rest 75sec x 2
Demo video https://youtu.be/3rtUK_jUv4s

D) 10mins Continuous Work Grinder

• 20m Bear crawl
• 10 Dual KB Clean 53/35
• 20m Farmers Carry (as heavy as you want on the KB or DB)
  AMRAP Ring Push Up @ 4040 Tempo (stop as soon as you lose tempo or position and move to the next station)
• 200m Row 
  Bear Crawl https://youtu.be/f9mA-V-PIDE
  Dual Kettlebell Clean https://youtu.be/gkNfyuUYAHM
  Farmers Walk https://youtu.be/kaQWccrfY40
  Ring Push Uphttps://youtu.be/ftHel6bBnFM
   Row https://youtu.be/gON7XC5WxCM