2 Rounds

10 Squats (R1 - Air, R2 - Goblet (50/35lbs)

10 Dumbbell RDL (slow eccentric ~3 sec)

5/5 Bulgarian Split Squats (Bodyweight)

10-15 Straight Leg Sit Ups

Specific

1.) 5 Toe Elevated Barbell RDL

*load work weight

2.) 5/5 Single DB Bulgarian Split Squat @warm up weight

*grab work weight

3.) 5 Rower Hamstring Curls

4.) 4-6 1.5 Heel Elevated Goblet Squats

*grab work weight

3 Rounds For Quality

8-12 Single DB Bulgarian Split Squats

8-12 Toe Elevated Barbell RDL

Then @12:00 Begin B

3 Rounds For Quality

20-30 1.5 Heel Elevated Goblet Squats

20-30 Rower Hamstring Curls

Then @24:00 Begin C

3 Rounds For Quality

15-20 DB Weighted Sit Ups

20/20 Side Over Arch