Mobilize, then:
CS activation (slow and controlled)
2 sets of:
10 barbell good mornings (empty)
10 hollow rocks
10 band pull-a-parts
A.) 3×20 steps death march (any weight, this recovery work, trying to really target hamstrings and flutes) * rest :90 sec between
B.) ghd “Annie”
50-40-30-20-10 double unders
25-20-15-10-5 ghd sit-ups
*alternate between dubs/sit-ups, scale to regular Annie
C.) 2 sets:
15 banded hamstring curls
8-10 bar dips