Assault Bike x 3 minutes @ a light pace

Into …

Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)
Deep Squat Progressions x 5 reps

Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each

Two sets of:
Sinlge Leg Hip Bridge On Bench x 10 reps per leg
Russian Twists x 20 reps
KettleBell Swings x 20 reps
Goblet Squats x 10 reps

A.
Every 2 minutes, for 12 minutes, complete:
Tempo Front Squat x 2 reps @ 3211 + Push Jerk

Build up to a heavy adhering to the tempo.

B.
Every 6 minutes, for 24 minutes, complete:
Rope Climb x 2 ascents
Run 400 Meters
Deadlift x 15 reps

185/135 lbs