-Warm Up-


2 rounds


8 sciatic nerve floss

5 single arm russian swings

15 banded good mornings

8 cat/ cows

10 air squats



-Strength-



Hamstring Super Sets!


3-4 sets or 20 minutes


6-8 barbell RDL deadlifts

(time under tension - do not touch the ground)


20m DB Death March


15-20 Banded Hamstring Curls



-WOD-



200 air squats for time


EMOTM 3 burpees


*vest optional