"The next time you're having a bad day, imagine this: you're a Siamese twin, your brother, attached at your shoulder is gay and you're not, but you only have the one ass."
- Jack Handey

Research quoted from Coach Moore's site strengthcoach.com shows that hip extension strength determines sprint speed:

www.makaimedia.com/html/hip_extension_the_
key_to_sprint_.htm

Kudos to the researchers and Coach Moore. But, guess what? Hip extension capacity is critical to cycling, punching, jumping, running, skiing, surfing, tennis, ..... Here's the CrossFit mantra: Powerful hip extension is the overwhelmingly dominant function in all of human performance. In fact, powerful hip extension is necessary and nearly sufficient for elite athletic performance.
As a note, it takes a good athlete 3-5 years of focused hip extension work to even begin to optimize your athletic potential. Leg extension dominance over hip extension is the dominant bio-mechanical fault in athletes and their training.


Roman Chair Medicine Ball Throw Sit-up, 1 minute.
Straight Arm Overhead Kettlebell Swing, 1 minute.

Rest

Perform 3-5 Rounds of this Circuit for Time:
Front Squat, 10 reps
Rope Climb, twice up without stopping at bottom

Rest

Roman Chair Medicine Ball Throw Sit-up, 1 minute.
Straight Arm Overhead Kettlebell Swing, 1 minute.