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Heat-Up.
Hip Opener Drill
Banded Scarecrow
Over-Beneath Drill

Adopted byโ€ฆ

Empty Barbell Motion Primer
Three units of:
Overhead Squat x 5 reps
(use a progressively narrower grip for each set)
Relaxation as wanted

Thenโ€ฆ

A.
Each minute, on the minute, for 20 minutes (Four units):
Minute 1 โ€“ 45-Second Wall Sit
Minute 2 โ€“ 45 seconds of Goblet Squats
Minute 3 โ€“ 45 seconds of Banded Good Mornings
Minute 3 โ€“ 30-Second L-Sit (accrued time)
Minute 4 โ€“ 10 Supine Ring Rows @ 21X0

B.
For time:
50/35 Energy of Assault Bike (or Rowing)
50 Dumbbell Field Step-Overs

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