MOBILITY & WARM UP

AMRAP 10:
200m Jog
10 Hollow Rocks
10 Arch-ups in Prone
10 DB Side Bends / Side

MOBILITY & SKILLS
GHD Hip Extension

Set 1
10 BB Good Mornings #20/15
10 Straight Leg Sit-ups

Set 2
5 Staggered Stance Good Mornings / Leg #20/15
10 Butterfly Leg Sit-ups

Set 3
:20 Superman Hold on GHD
10 Weighted Sit-ups

Set 1

2 Sets:
5-10 GHD Hip Extensions

CONDITIONING
“HIP HIP HURRA!”

AMRAP 20:
10 GHD Hip Extensions
100m Sand Bag Farmer Carry #25
10 Weighted Sit-ups #9/6

Add 10 reps to the Hip
Extensions and sit-ups after
each round