A) 3 Sets:

Split Stance Landmine Push Press x 6 each

Sled Throws x 15 yards

Hand Anchored Supinated Grip Single Arm DB Row x 6-8 each

Sled Power Rows x 15 yards

B) 5 Sets:

30 Seconds Bike or Row (Hard)

30 Seconds Bike or Row (EZ)

C) 3 Sets:

Banded Shoulders and Heels Elevated Hip Thrusts @3113

Mini Band Hip Complex

D) 5 Sets:

30 Seconds Bike or Row (Hard)

30 Seconds Bike or Row EZ