Warm up
5 rounds
15 Leg curls (start light, increase weight in light increments)
15 good mornings (2 body weight, 3 light db stiff leg deadlifts)
5 rounds
15 calf raises against wall
2 inchworms
5 rounds
20 fire hydrants
20 belly blasters
3 rounds
20 lunges (hands behind head)
10 stiff leg deadlifts (moderate weight)
250 m row
Strength & Conditioning Blend
25 minute Amrap
500 m row (sub 2:00/sub 2:10)
20 DB squats (55/35) (35/20)
20 step ups
20 Bosu Ball Push ups