WOD Do

Warm-up
8x20sec work/10sec rest

superman
hollow rocks

sdhp
ring rows

Basic Strength
Sumo Deadlift (1×1)
A
20min to work up to a heavy single sumo deadlift

B
3-4x superset
14 single leg kb/db rdl (7 each leg)
8 barbell squat jumps

C
3x
6 nordic hamstrings