1. 3 Rounds
25 Hip Extension
200 meter Farmers Carry (53's/35's)
-sub an empty barbell good morning or superman if you don't have a GHD

2. Conditioning
Assault Bike / Rower
4 Rounds
4 min on/1 min off
Goal is to find you average max wattage across all 4 rounds. Divide that by your bodyweight in kilos and get a score of 1-5