Warm up
Nose breathing to start and slowly pick up the pace as you go.
10 min Assault bike+800m run+10 min row+800 m run
Mobilize
A)
4 sets
10 sumo deads
15 reverse hypers
20 eye level swings (heels down firing with the hips)
B) 3×6-8 glute ham raises
C) 18 min AMRAP
6 bar muscle ups
10 thrusters 155/105
14 ttb