Mobilize, then:
Two Sets:
10 Calorie Assault Bike @ medium pace
10 Bird Dogs
10 Dead Bugs
3-5 Dragon Flags
A.
Three sets of:
Band-Resisted Quadruped Hip Extension x 15 reps @ 1011
Immediately followed by…
Single-Leg Hip Thrust x 10 reps @ 10X1
Rest 45 seconds and switch legs.
B.
Six sets for times of:
20/15 Calorie Ski Erg or Row Sprint
Rest 30 seconds
20/15 Calorie Bike Erg or Assault Bike Sprint
Rest 30 seconds
20/15 Calorie Row or Burpee
Rest 30 seconds
20/15 Calorie Assault Runner or 200 Meter Run
Rest 90 seconds
Note your times per set, and then total time for the duration of the workout.
C.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Dumbbell Death March x 14-16 steps @ 3011
Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111