Warm Up: 3 Mins
2 Rounds
30 Sec Cat Cow
30 Sec Inch Worm
10 Russian KBS

Posterior Chain Development: 5 mins
2 Rounds or 5 Mins
10 Goblet Squats
10 Traditional KB RDL
4 Partner Eccentric Hamstring Curls

Technique Review / workout brief

Metcon: 15 Mins
3 Rounds of
1 Min Max Effort at each station
Med Ball Cleans
KB Deadlift
Burpee with out the push up and jump https://www.youtube.com/watch?v=9yiWAgm3DSU
DB or KB Push Press
1 min rest