A1 activations

B1 seated leg curls – 3 sets, 6-12 reps, 2 minutes rest between sets

C1 heel elevated safety squats – 2 sets,6-8 reps, 3 minutes between sets
D1 All the Chains split squats – 10-12 reps
D2 banded leg/squat press – 10-12 reps
2 hard-ish rounds, followed by 1 all-out round, 90 seconds between rounds

E1 walking lunges – BW for 5 minutes straight, no break

**** all sets listed are working sets. Take as many warm up sets as needed.