20 minutes, for quality:
10 reps per side, adductor dip
10 reps per side, T-hip rotation
10 reps alternating, 90/90 hip swivels *no hands!
10 reps per side, half-kneeling band rotation against wall
10 reps per side, wide stance band chop
1 per side, HEAVY Turkish get-up
2 rounds for time of:
50 wallballs
40/32 calories
30 alternating dumbbell snatches
20 toes to bar
10 heavy deadlifts (275/205)