90 sec/side Hip & Knee External Rotation
Then for 8 mins cycle through:
10 No Jump Burpees
10/side Side Plank Banded Side Clam
10/side Banded Monster Walks
10 Banded Squats
10 Banded Jump Squats
27-21-15-9
Deadlifts (225/155 -135/25 – 75/55)
Burpees over Bar (facing)
Air Squats
D.2 mins/side Banded Hamstring Stretch
Complete 4 sets of:
25/20 Cal Ski Erg
10-15 Strict HSPUs
20/15 Cal Assault Bike
6-9 Deficit Kipping HSPUs
Rest 2 mins
(your number of HSPU is the best you can hit on your 1st set)