"Full Hip Extension"

Warm Up (NFT):

  • 200m Run
  • 50 High Knee
  • 40 Butt Kick
  • 30 Jumping Jack
  • 20 Standing K-2-E
  • 10 Burpee

then...

3 Rounds

  • 20 Hip Bridge w/Feet Elevated on Short Box
  • 20 Bird Dogs
  • 20 Sec. Hanging L-Sit
  • Banded Lateral Walk (Down & Back)

Met-Con (Every 90 Sec. for 12 Rounds):

  • 1) 5 KB Suitcase Deadlift + 25 YD Farmers Carry (Right & Left)
  • 2) 40 In & Outs
  • 3) 20 DB Snatch
  • 4) 15 Box Jump or 30 Step Up
    *Focus on QUALITY over QUANTITY*