Warm up:
2 sets:
12 Cat-Cow
12 Bird Dog
12 Single leg glute bridge
Then, with a barbell
2 sets 10 reps ea.
RDL
Bent over row
Strength:
Every 2 minutes
Deadlift
5 x 3
Increase 5-10 lb
Accessory:
3 sets:
20 KB rack position single arm suitcase marching
20 Bear position KB pull through
20 Kneeling KB around the world (10 each direction)
20 min EMOM
1. Run 200
2. Ski 200/150
3. Bike 20/14
4. Row 200/150
5. Rest