Get your breathing up a little bit and use the speed o!f the movements to wake up the hips. !
EMOM x 12mins!
1st – 5 Seated Box Jumps (increase height each round)!
2nd – 8 2-arm KB Hang Cleans (moderate weight)! 3!rd – Row 30sec @ moderate effort!

A) Segmented Clean Deadlift: 3131; 5,5,4,4,3; rest 2!-3mins between sets!

B.C) 5 Sets with Increasing Effort Per Set: !
12 Russian KBS!
rest 15sec!
30sec Hollow Hold!
rest 15sec!
8 Tall Box Jump (step down)!
rest 15sec!
Row 60sec (must increase the effort of each row)!
rest 90sec
Source: Workout Of The Day


 
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