| METCON: (25:00) | |
| 1000/850 M Row | |
| 150 Singles | |
| 30 Lateral Burpees over Rower | |
| 800/680 M Row | |
| 125 Double Unders | |
| 25 Lateral Burpees over Rower | |
| 600/510 M Row | |
| 100 Crossover Singles | |
| 20 Lateral Burpees over Rower | |
| Posterior Chain & Core Accessory Work: (20:00) | |
| 3×8-12 Barbell Hip Extensions | |
| 3x 12-15 Candlesticks | |
| 3×8 EACH LEG — Staggered DB Stance RDL | |
| 3x :20 – :30 L-Sit or Hanging Knee Tuck Hold | |
| 3×12 Ring Face Pulls | |
| OPTIONAL ADDITIONAL WORK: | |
| A) Banded Mobility and Soft Tissue Work 20:00 |
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