DAY ONE

Movement Prep
One time through:
2 min roll: quads
1 min/side roll: lat
90 sec/side anterior hip stretch

Warm Up
2 sets:
10-10 lateral lunge
10 alt instep to trunk rotation
5 sumo squat to hamstring stretch

Strength/Movement Part 1
4 sets:
10 bench press
30 sec AMRAP glute bridge
*rest 60 to 90 seconds

Strength/Movement Part 2
4 sets:
10 box squat
30 sec AMRAP speed skaters
*rest 60 to 90 seconds

Accessory Work/Core Part 1:
3 sets:
15 cable lat pullover
15 cable tricep press downs
30 sec elbow plank hold
*rest 60 to 90 seconds

Accessory Work/Core Part 2:
3 sets:
15 DB incline chest press
20 DB alt forward lunge
30 sec elbow plank hold

Conditioning
For time:
row 2000 meters (12 min cap)