A)
3 sets: (45-60 sec rest between sets)
10 heavy unbroken dead lifts (pronated grip) * 10 Glute ham raises

B)
4 set: (45-60 sec rest between sets)
10 Lateral lunges – perform all reps one side at a time * 10 Single leg dead lifts (10 ea. side, foot on bench)

C)
For time:
500m row