3 rounds for time:
600/750-m row
25 GHD hip extensions
15 DB facing burpees

TIMECAP: 20:00

DYNAMIC WARM-UP | 9:00
1 set:
20 PVC good mornings
10 inchworms + push-up
1:00 row (slow)

1 set:
15 DB RDLs
10 up-downs
1:00 row (moderate)

1 set:
10 DB good mornings
10 burpees
1:00 row (hard)

GHD HIP EXTENSION | 9:00
3 sets:
5-10 GHD hip extensions
– Rest at least 1:00 between sets.

MINI-ROUND | 3:00
2 sets:
100/150-m row
8 GHD hip extensions
4 DB facing burpees
– Stagger start your athletes by :30 if sharing GHDs.

ACCESSORY | 8:00
3 sets:
:30 single-arm plank hold/arm
10 strict toes-to-bars

STRETCHING | 4:00
2 sets:
:30 standing leg swings/leg (front and back)
:30 standing forward bend stretch