A. Conditioning

8 sets of:

2min on 1min off
1. 15cal row
max distance Farmers walk (15m there and back)

2. AMRAP of:
10 alt. Goblet Box Step ups
14 DB PushPress (7 each side)
20 single under

A. Frankenstein Squat 3 x 5-8

5-8 Frankenstein Squat
5-8 Frankenstein Squat
5-8 Frankenstein Squat

Work at RPE 8-9

B. Slider Hamstring Curl 3 x 8-12

8-12 Slider Hamstring Curl
8-12 Slider Hamstring Curl
8-12 Slider Hamstring Curl

Controlled eccentrics and extended hips in the whole movement

C. Dumbbell Walking Lunges 3 x 16-24

16-24 Dumbbell Walking Lunges
16-24 Dumbbell Walking Lunges
16-24 Dumbbell Walking Lunges

DBs in Farmers Position / RPE 8-9 - aim for max quality reps in last set!

D. Core complex

3 sets
10-15 Sidebents
5-10 Knees to bar
Rest 60s