WOD

Mobility
Banded Upper/Lower Body Stretch
Dynamic Warm-Up

Strength
4 Sets
15-20 Banded Pull-ups (unbroken)
100m KB Suitcase Carry*
15 GHD Hip Extensions (weighted if possible)

*Switch sides at 50m – no leaning! Brace the core/glutes, think tall posture.

Conditioning
4 Rounds of:
10/10 Pike Leg Lift Overs*
10 Alt Cross V-Ups
10 Side Plank Hip Taps (each side)
Rest 1 Minute

then, 800m Run

*Hands further forward = more difficult

Pike Leg Lift Overs: https://youtu.be/WbefuM-AlhE?t=1
Cross V-Ups: https://youtu.be/Dr30lpD9pkk?t=14
Side Plank Hip Taps: https://youtu.be/YpIrGFhxsWA