FBB

3 Sets

12 Alternating Rower Hamstring Curls
(2 legs up - 1 Leg down eccentric)
-rest 30sec-
10 Plate Loaded Lateral Box Step Down/leg -rest as needed-

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A1) Frog Stance Deadlift: 31X1; 10-12reps; rest 60sec x 4 sets
A2) KB Rack Deficit Split Squat: 2110; 8-10/leg; rest 60sec x 4 sets

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B1) GHD Hip Extension: 3021; 8-10reps; rest 60sec x 4 sets
B2) Goblet Cossack Squat: 30X0; 16-20reps alternating legs; rest 60sec x 4 sets

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CONDITIONING

C) Every 2mins x 6 Sets:

1st - 12/10 Cal Row + 6-8 Devils Press 50/35lbs F @ 20/40

2nd - 12 DB Thruster M@ 50/35lbs F @ 20/40 + 10-12 Box Jump Step Down 24/20”

*The aim for each of these 2mins sets is to be done around the 60-75sec mark for each. If you are starting to slow down considerably then cut the reps back.