Warm up: 5 minutes moving consistently through: 5 Hip Extension drills on floor (lay on back, tuck knees to chest, violent extension into glute bridge position) 10 Reach Backs 10 Alternating walk the dog :20 Jog in place Conditioning: (22 mins) 4 Sets: Within 4 minutes complete: 750/600m Row 20 Russian KBS 20 WTD Overhead...Read More