Mobilize, then:
One set of:
Bear Crawl with Wrist Stretch x 30 seconds
Leg Reach x 30 seconds
Dead Hang from Rings x 15 seconds
and finish with …
Two sets of:
Medicine Ball Hamstring Curls x 10 reps
Russian Step Ups x 30 seconds per side
Sumo Stance Kettlebell Deadlift x 15 reps
A.
Four sets of:
Deadlift x 8 reps @ 21X1 (you can use kettlebells or a barbell for these)
immediately followed by…
Prone Lying Band-Resisted Hamstring Curls x 20 reps @ 1010
Rest 2-3 minutes
B.
Every 4 minutes, for 28 minutes (7 sets) for times:
25/16 Calories of Assault Bike
20 Down-Ups (burpee without jump at top, just get up/extend hips
C.
Three sets of:
Bridged Dumbbell Skull Crushers x 12-15 reps @ 2010
Rest 15 seconds
Single-Leg Hip Thrusts x 10 reps each leg @ 2011
Rest 15 seconds
Prone Plank x 45 seconds
Rest 60 seconds