Warmup

• 3 Sets NFT
• 30sec/leg Single Leg Hip Thrust Isometric (hold at top)
• rest 15sec
• Feet Elevated Thoracic Bridge 20sec
• rest 15sec
• Single Leg L-Sit on Parallettes x 15sec/side
• rest 15sec
• 50′ Kareoka/side
• rest 60sec
  + Hip Mobility x 4mins
  KB Cossack Flow and Holds  
  
  Feet Elevated Thoracic Bridge https://youtu.be/4Xpqmt_FAv4
  Single Leg L-Sit on Parallettes https://youtu.be/V3hnphPbiAg
  Kareoka https://youtu.be/2Z12JbvcgGo
  KB Cossack Flow and Holds https://youtu.be/EH_AKxcF3_U

A) Clean Grip RDL

• 3-4 Heavier @ 4010 + 8-10 Lighter @ 2010;
• rest 2-3mins x 4 sets
  *Strip set – perform 3-4 reps at a moderately tough weight, immediately strip the load and perform 8-10reps at the lighter load and quicker tempo
  Demo video https://youtu.be/A9vCfTTMndA

B1) Glute Bridge Barbell Floor Press

30X0; 8-10reps x 2 set; 6-8reps; x 1 sets ;
rest 75sec
Demo video https://youtu.be/ZhHKD5QLsd4

B2) Incline Dual Dumbbell Prone Row

31X2; 6-8reps x 2 sets; 4-6reps x 1 set;
rest 75sec
Demo video https://youtu.be/93ZAdx24QVQ

C1) Split Stance Landmine RDL

2010; 8-10/leg; rest 75sec x 2
Demo video https://youtu.be/koW8PzXivG0

C2) Half Kneeling Kettlebell Windmill

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

D) 12mins Continuous Work Grinder

• 2 Turkish Get Up R
• 8 Single Arm KB Clean and Push Press R (begin at the top of the last rep of TGU)
• 20m Single Arm KB Overhead carry R
• 12 Forearm Plank to Tall Plank
• 2 Turkish Get Up L
• 8 Single Arm KB Clean and Push Press L (begin at the top of the last rep of TGU)
• 20m Single Arm KB Overhead carry L
• Assault Bike .3 Miles 
  Turkish Get Up https://youtu.be/LkqIu3YpRNo
  Single Arm Kettlebell Clean and Push Press https://youtu.be/s16IX5IJDt0
  Single Arm Kettlebell Overhead Carry https://youtu.be/UTV5o4Oi2KM 
  Elbow to Tall Plank https://youtu.be/7lkTAaNWZj8
  Assault Bike https://youtu.be/YAehhfg3DD8