Warm-Up | Fitness
One set of:
Row x 500m, nasal breathing only
Sumo Stance Banded Good Morning x 20 reps
Bodyweight Walking Lunge x 25 reps
Side Plank Hip Bounce x 30 per side

Followed by…

Two sets of:
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side

Then…

A.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Barbell Hip Thrust x 10 reps @ 2112
Station 2 – Nordic Curls x 8 reps @ 3011
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
Station 3 – Strict Hanging Knee Raises x 10 reps @ 2121

B.
Against a 3-minute running clock…
30/22 Calories of Assault Bike
Max Reps of Lateral Box or Parallette Jump-Overs

Rest 3 minutes, and repeat for a total of 3 sets. Note total number of jump-overs completed in each set, and then sum them for your total score.