A. Weightlifting:
Glute Ham Raises – 4 x 10, strict, rest 60-90s
(Start with torso parallel to ground, legs locked out, and begin movement by driving knees into pad; NOT by using your upper body to drive backwards. You should feel a tremendous pull in your hamstrings. Start with a band for assistance…yes, EVERYONE should need to.)
 
B. MWOD:
Lying Banded Hamstring Stretch – 4 x 30s
 
C. WOD:
15min AMRAP –
Run 400m
12 Chin-Ups
12 Ring Dips