10 - 20 - TRACT - Strength end. + mob

**Prep -**

Hip Internal Rotation Rails

6 / 6

+

Hip Extension Rails

6 / 6

+

Third-world-squat - crouch position

30 sec - continuous movement

Repeat 3x, NFT

Then...

Weighted Hip CARs

6 / 6 x 1 - ankle weights

**Work -**

Work up to heavy double on Bench Cossack Squats

In between:

Pigeon to Hip Abduction

15 / 15

x 4 rounds

Bike-erg

50 cals - sustainable, hard pace - HEAVY damper

Single-leg Land-mine Deadlift

4 / 4

+

Rower

15 HARD pulls - try to keep this consistent - HEAVY damper

**Finish -**

Jefferson Curls - med-ball

6 x 3