Mobilize, then:
Warm-Up Primer
Two-Three sets of moving with fluidity:
60-120 seconds of monostructural movement of choice
20 Russian Kettlebell Swings (weight up to the athlete)
5 Box Step-Ups (24/20″)
5 Box Jumps
A.
35-54:
Every 5 minutes, for 30 minutes, complete:
Station 1 – 1000 Meter Row
Station 2 – 3 rounds of:
4 Deadlifts (225/155 lbs)
8 Bar Facing Burpees
12 Farmers Carry Alternating Reverse Lunge (50/35 lbs)