Mobilize, then:
10 Lateral Resisted Bird Dogs (per side)
Place a band on the rig close to the floor. Loop the band around your waist and assume tabletop position. Maintain a neutral spine as you reach one arm forward and the opposite leg backwards. Stabilize and keep your core engaged.)
A.
In the least amount of sets as possible complete:
75 Sumo Deadlifts @ 1111
(you can use kettlebells or a barbell for these)
Keep a wide stance and toes pointed out; focus on maximal contraction of the glutes on each repetition. The pace is meant to be very controlled. The idea is volume accumulation. Do not be concerned with how fast you complete this. It should take somewhere between 6 and 10 minute.
B. 2 options!
Option 1)
Three rounds for time:
1000 Meter Row or Bike Erg
800 Meter Run or 40/30 Calorie Assault Bike
100 Double-Unders
Option 2)
20 amrap of:
200 Meter Run
30 Double Kettlebell Shoulder to Overhead
20 GHD-Sit-Ups (sub in 30 anchored sit-ups if you don’t have access to a GHD machine)
3 Rope Climbs