A,
Split Stance + Good Morning
4 x 8/side
- start light to learn the movement, if it feels ok , start adding weight but stay at moderate load

B,
For Time:
200/175 Calorie Bike
10 Rounds: 15 Wall Ball @9/6kg - 50 Double Under
Goal: Sub 30 min

C,
Intervals
10 x 100 meter Sprint
Rest 1 min between efforts.
- start at a moderate pace , and watch out for hamstring injuries. make sure you are warmed up!