A. 3×8 Good Mornings
Between each round of Good Mornings: 30 Hip Extensions, 20 GHDs
Work out of the rack with these. Suggested weight is 95-115lbs for men and 65-85lbs for women. Keep a soft bend in your knees and you should feel these in your hamstrings.
B. 5 Rounds:
10 Deadlifts (225/155)
15 Box Jumps (24/20)
Rest 1 minute
Pick a weight that for the deadlifts that you know will be unbroken for all 5 rounds, these should be 5 all out sprints (no pacing).
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