Prehab
60 sec easy bike
15 sec wall sit
X3
Front rack reverse lunges
8 each leg (heavy)
Rest 1:30 b/w sets
X4
12 good mornings
12 KB RDL
X4
(Keep light focus on squeezing hamstrings)
20 calf raises
30 hollow rocks
X5
Accumulate 100 hamstring curls (keep light)
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5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s...
10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from...
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