On your own, ride 3 minutes on the Assault Bike at a moderate pace. Then:
3 rounds NOT for time,
10 feet elevated ring rows
8 Hip thrusts with kettlebell (focus on squeezing the glutes and yes it is going to look like you are humping the KB)
6 kettlbell RDL’s (stand on a box if necessary to get an extra stretch)
After the warm-up, grab a band and spend 4 minutes doing a band distracted hip flexor stretch (2 minutes each leg).
Workout of the Day
4 rounds for time:
400 meter run
21 kettlebell swings (70/53)
12 burpee chest-to-bar pull-ups
For the burpee pull-ups, you must pick a bar you have to jump to in order to complete the pull-up. 6 inches or more above your reach will be the standard.
Post your scores to.