Warm up 

10 min for quality

1 min bike

5 dumbell single leg RDLs

10 adductor rock stretch (5 each leg )

5 kb high pulls

Strength 

Rear Foot Elevated DeadLifts

  8-8-8-8 

(each side) 

superset with 

Only 3 sets 

60m single arm farmers carry (KBs only)

Rest 30 seconds between sides

WOD 

  Every 4 minutes x 4 rounds

12/9 cals bike 

10 SDHP 95/65 

12/9 cals bike

10 ring rows