3 rounds for quality of:
5 L/5 R Eccentric Bulgarian Split Squats, pick load
10 Alternating Pigeon Stretches
5 Eccentric Stiff Legged Deadlifts, pick load
3min Run/Bike/Row
3 rounds for quality of:
12 Cossack Squats
10 L/10 R Single Leg Hip Extensions
Sled Drag, pick load, 100 ft
3min Run/Bike/Row
For quality:
3x 5 Eccentric Dumbbell Pull Overs, pick load
Banded Tricep Stretch, L 1:30/R 1:30
Pec Smash With Lax Ball, L 1:30/R 1:30
3min Run/Bike/Row
2 rounds for quality of:
15 Band Pull Aparts
20 Banded Straight Arm Lat Pull Downs
10 Reverse Grip Barbell Press, pick load