Pre WOD

Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111
Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

WOD

For max reps:
4 Minutes of Dumbbell Box Step-Overs (50/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

For max calories:
4 Minutes of Rowing