A - lower body conditioning, curls

1400

1) warmup: pawu, plyo skips, box jumps, hip capsule work

2) 20 minute amrap:
5 x back squat, 185#
5 x box jumps/shin hops
60s spin bike sprint

6 rounds completed

3) 4 rounds:
15 x box squat to parallel, empty bar
15 x band hamstring curls
15 x DB curls, 25-30#

4) adductor/hamstring stretching

• Notes: Took some extra reps in the box squat to really nail down my form and focus on my hips...seemed to help a lot. Hamstring got tight for a second doing the shin hops so I switched to box jumps. I think the hops are still just slightly too explosive. 
• Body: Rested, feeling good.