Warm Up
3 rounds of:
banded lateral walk x 10 steps each direction
4 Single Arm KB OHS/arm - heels elevated on plates if you have a hard time hitting this position like so many do
Muscle Up Row - 5reps at 3131 tempo - HOLD THAT HOLLOW https://www.instagram.com/p/B0Q2i8BFZVz/ (2nd one on video)
50 feet Perfect Stretch Walk (3rd one on the video linked above)

Skill: glutes and quads
A. Without stopping, do the 4 variations in a row on one side
1. 10 single leg hip thrusts
2. 10 eccentric single leg hip thrusts (2 up/one down)
3. 10 B-stance hip thrusts
4. 10- second pause single leg hip thrust at the top

B. 2 sets of Sissy squats x 10 reps https://www.instagram.com/p/ByvJkbInZBQ/

sled drag heavy 50m- to the pylon and back- add 3 plates to the sled
battle ropes x 30 seconds- all out effort
plank hold x 45 seconds hold on the hands or elbows
bike cals x 18/14