Stretch and Strengthen

For quality:
12 Reverse Nordic Curls
Standing Hamstring Stretch, 1 min
Kneeling Glute Stretch, L 1:30 mins/R 1:30 mins
2x 10 Spanish Squats, pick load
200 Seated Banded Leg Curls
Banded Lateral Walk, 2x L 50 ft/R 50 ft
12 Eccentric Dumbbell Pull Overs, pick load
Pec Stretch, 1:30
Roll/Smash Upper Back, 2 mins
2x 10 Tempo Strict Press, pick load
50 Ring Rows
2x 15 Rear Delt Raises, pick load

Post Work
3 rounds for quality of:
5 L/5 R Kneeling Plate Halos, pick load
100ft. Plate Overhead Carry, pick load
8 Teapots, pick load
L 50 ft/R 50 ft Suitcase Carry, pick load
10 Goblet Curls, pick load
100ft. Goblet Carry, pick load