Warmup
400m run
10x crab walk
10x monster walk
10x KB behind back hip hinge
10x clam shell
10x single leg hip bridge
10x banded pull aparts
10x banded 2-count high/low face pull

Conditioning: Power Day
3 RFT
-10x Thor hammer strikes per side
-10x tire flips
-10x transverse hammer strikes
-10x OH medball toss
-10x transverse sandbag toss
-10x KB swings 53#
-10x hammer swings each direction
Score: 21:20

Finisher
-5:00 heavy bag tabata

Core
3 rounds
-15x sit-ups
-15x rev hypers
-20x push-ups
-15x back extensions
-10x transverse banded twist per side

Recovery
-2:00 t-spine foam roller
-10x thoracic extensions
-:30 each side glute foam roller
-:30 each side pigeon pose