Warm Up

Three sets of:

30m Double Kettlebell Front Rack Carry

15 Goblet Squats

30 Banded Hamstring Curls

Box Squat for load:

#1: 5 reps @ 40% (-)

#2: 5 reps @ 50% (-)

#3: 3 reps @ 60% (-)

#4: 3 reps @ 70% (-)

#5: 3 reps @ 80% (-)

#6: 2 reps @ 85% (-)

#7: 2 reps @ 85% (-)

#8: 2 reps @ 85% (-)

Accessories

Three sets of:

12-15 Barbell Good Mornings

Rest 60-90 seconds between sets

After the 3rd set...

Accumulate 100 Banded Hamstring Curls in as few sets as possible.

Core

Three sets of:

20 Alternating Single Leg V-Ups

30 Hollow Body Bounces

20 Knees to Chest

Team WOD

For time:

1km / 800m Row

60 Front Squats (60/40kg)

120 V-Ups

60 Front Squats (60/40kg)

1km / 800m Row