Warm up
Walking hamstring stretch one length
Walking hip flexor stretch one length
10 lunge and reach
20 Cossack squats
5 swimmers
15 bent over lateral raises
2 RDS
15 minutes
Workout
Amrap 18
Walking lunges
20 pull ups
40 air squats
Post workout strength
Rear foot elevated split squats
6x 10 on each leg holding dbs
Between sets perform 25 banded ham curls