Warm-Up:
Assault Bike or Row for 5 Minutes
Movement Prep:
Banded Hip Flexor Stretch x 1:00 p/leg
Lying Glute Stretch – 2 x :30 p/leg
Squats - 3 x 10
Strength:
4 x 20m Dumbbell Walking Lunge + 10 Jump Squats
Then:
Kettlebell Good Morning – 3 x 10 w/12kg-24kg
Conditioning:
1-10-1 Ladder:
Step-Ups on 20” Box w/ 2x30/15 Dumbbells
Burpee Pull-Ups