Skill
Nordic Hamstring Curls:
- 18 Ball Hip Bridges
- 16 Hamstring Ball Curls
- 8 Single Leg Hamstring Curls (each side)
- 7 Yoga Ball Assisted Nordic Curls
- 6 Eccentric Nordic Curls
Rest 2:00 between each exercise

Accessory
16 minute AMRAP:
- 6 Kettlebell Turkish Get-ups (each side)
- 14 Dumbbell Step-ups (each side)
- 18 W&Y (each)
- 1:45 Yoga Ball Rollouts
- 16 Bent Knee Calf Raises

Skill
Nordic Hamstring Curls:
- 16 Ball Hip Bridges
- 14 Hamstring Ball Curls
- 7 Single Leg Hamstring Curls (each side)
- 6 Yoga Ball Assisted Nordic Curls
- 5 Eccentric Nordic Curls
Rest 2:00 between each exercise

Accessory
16 minute AMRAP:
- 5 Kettlebell Turkish Get-ups (each side)
- 12 Dumbbell Step-ups (each side)
- 16 W&Y (each)
- 1:30 Yoga Ball Rollouts
- 14 Bent Knee Calf Raises