Warrior 9

Warm up: 

Low plank walks 30 sec

Prone hip extension x15

Lat activation hang x10

x3

 

Strength: 

Double KB or DB deadlift x5

Box jump or squat jump x10

x5

 

Conditioning: 

8 SB rollout to pike

10 DB clean and press (5/5)

12 renegade rows (6/6)

x4