Prep/activations

A1 seated leg curls – 2 sets*, 5-10 reps, 2 minutes rest before working sets
*extend last set with 10+ partials

B1 heel elevated safety bar squats – 1-2 sets, 5-8 reps, 3 minutes rest before working sets

C1 lying leg curls – 5-8 reps
C2 reverse band hack – 8-10 reps
2 sets, 3 minutes rest between rounds*
*take some to catch breath before starting the hack

D1 prowler pushes – 2-3 sets, 60-90 seconds per push*, 90 seconds rest between sets
*should be near failure by the end of the push

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