Pause Front Squat- 5X2@70% or 5X5@RPE5.
*15 min cap. 2 sec pause.

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
10X- DB Inclined Hamstring Curl (35/25)
15X- MB Straight Leg Hip Ext RL=1

C2: 4 sets. Rest 1 min after set.
10X- Single Leg DL (35/25) RL=1
15X- MB Straight Leg Hip Abduction RL=1

C3: 20-15-10. No rest.
Dragonfly
Ceiling Touch
DB Core Twist (25/15) RL=1
Jump Rope (X10)