Activations/prep

A1 banded RDLs – 2 set*, 6-12 reps, 3 minutes rest before working sets
*after last working set, immediately drop the weight and extend the set with just the band for AMRAP

B1 seated leg curls – 3 sets*, 6-12 reps, 2 minutes rest between sets
*extend last sets with partials

C1 reverse band jacks – 2 sets, 8-12 reps, 3 minutes rest between sets

D1 prowler/sled walk** – 3 sets, 60 seconds set*, 90 seconds rest between sets
*try and have the set reach near failure at approximately 60 seconds of walking
**if you don’t have a sled, sub with spin bike intervals to failure or lunges

***All sets listed are working sets. Always take as many warmup sets as needed.