Part 1
3 rounds for quality of:
5 L/5 R Eccentric Lateral Lunges
10 Pigeon Squats
5 L/5 R Eccentric Split Stance Good Mornings, pick load

Part 2
3 rounds for quality of:
10 Alternating Reverse Lunges
10 L/10 R Lateral Leg Raises
30 Banded Hamstring Curls

Part 3
3 rounds for quality of:
5 Eccentric Dumbbell Flies, pick load
5 Dumbbell Overhead Tricep Extensions, pick load
10 L/10 R Thread-the-Needles

Part 4
3 rounds for quality of:
5 L/5 R Turkish Sit-ups, pick load
20 Band Pull Aparts
5 Tempo Ring Rows

Post Work
Every 1 min for 10 mins do:
3 Sandbag Ground-to-Over Shoulders, pick load