For time:
40/35 Bike Calories
200m Farmer Carry, 53/35 lbs
40 KB Box Step Overs, 53/35 lbs
Goal: Sub 10 mins

A simple chipper today that offers us a chance to push the pace and work for sub 10 min! Push the pace on the bike and see if you can spend no more than 3 min total here. The farmers carry should have you working some strategy to intentionally break things up with short rests so you can avoid “bonking” further into the distance. Choose a load that you can complete 75-100 meters unbroken with confidence. Box step over is going to be a grind but fight to keep moving here. Adjust box height as needed to make this more “doable” and ultimately it should be focused on having hip crease just below the knee if possible.

Hip/Glute Work
For quality:
3x 10 Hip Thrusts
3x Banded Lateral Walk, L 25 ft/R 25 ft

Feel free to superset these movements if you like, or do them with rest between sets and exercises. The hip thrust can have some significant load on it and should have challenging sets with “near failure” on the weight.

Post Work 1x:
1-2min per side Pigeon Stretch