Warm up:
 12-Minute Mobility for Hip Hinge Day Followed by… 2 Rounds of:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Christine”. Focus on calm breathing.
Quick Release
Deadlifts x 3
Box Jumps x 3
 *Practice speedy transitions throughout 
Rest 30-60 seconds Workout:
 “Christine” 
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″) Postworkout:
3 Rounds of
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
 Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds