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
At the 8:00 mark, complete:
Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction
And then …
Barbell Warm-Up
Clean Grip Romanian Deadlift x 3 reps
Clean Pull x 3 reps
Muscle Clean x 3 reps
Front Squat x 3 reps
High Hang Clean x 2 reps
Mid Thigh Clean x 2 reps
Clean x 2 reps
A. Take 15 minutes to build to heavy 3rm thruster
B. 8 min Amrap
10 thrusters 115/75
10 C2B pull-ups
C. 3 sets of:
20 hollow rocks
15 hip extensions on ghd
8-10 ring rows
*rest :45 sec between exercises