Focusing on flexor mobility and external rotation mobility and strength, this workout strengthens often neglected areas to balance your body. Create crucial strength and mobility in your hips and legs to navigate deadfall, boulders, and side-hilling without putting unnecessary strain on your knees.

EQUIPMENT:
Rowing machine
Bench
Resistance band
Exercise ball

WORKOUT:

2 Rounds
Row - 250 m
Hip Flexors - 20 (10/10)
-Basically an elevated MTN Climber with a band around your feet.

2 Rounds
Row - 500 m
Standing Fire Hydrants - 10/10 x 3
- Hop off the rower, put the resistance band around your knees and do 10 standing fire hydrants per site for three rounds.
Single/Double Hamstring Curls - 10/10 x 3
- Do 10 single legs on each side. If you cannot do single legs, do 20 double legs total.
-Rest for one minute.
-Repeat twice for a total of three rounds.

2 Rounds
Row - 250 m
Hip Flexors - 20 (10/10)
-Basically an elevated MTN Climber with a band around your feet.

2 Rounds
Row - 500 m
Standing Fire Hydrants - 10/10 x 3
-Hop off the rower, put the resistance band around your knees and do 10 standing fire hydrants per site for three rounds.
Single/Double Hamstring Curls - 10/10 x 3
-Do 10 single legs on each side. If you cannot do single legs, do 20 double legs total.
-Rest for one minute.
-Repeat twice for a total of three rounds.