4 Rounds:
A1) Box pistol squats x 6-10 each leg
A2) Alternating bent over DB row (hold in contracted position) x 20
4 Rounds:
B1) Feet elevated hip thrusts x 15
B2) Single arm, single leg shoulder press x 10 each arm
3 Rounds:
C1) Eccentric squats to concentric deadlift x 15
C2) Lat pulldown x 15
C3) DB chest press x 15
3 Rounds:
D1) Pallof hold walks x 10 each side
D2) Reverse plank x 45-60s
