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

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