Warm-Up.
Pronated Hang x 30-60 seconds
Russian Baby-Makers x 10-15 reps
Jefferson Deadlift x 10 reps
Followed by…
Two Sets:
Kettlebell Halos x 10 (5 each direction)
Kettlebell Windmills x 10 (5 each side)
Turkish Get-Up x 6 (3 each side)
Single-Arm Kettlebell Thruster x 10 (5 each side)
Waiter Carry x 50 yards each side
A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
B.
Four rounds for time of:
400 Meter Run
15 Kettlebell Swings
15 V-Ups