Dead Lift

Warm-up
500m row
than
3 rounds of
10 air squats
10 supine rows

Spend some time stretching the hamstrings, but no static stretches.


Strength
Dead lift
5 sets x 5 reps   (use the same weight for all 5 sets)

NOTE: Warm-up to a weight that is difficult but doesn't sacrifice form & technique.


WOD
4 rounds for time of;
7- burpees
9- goblet squats
12- 2 count mountain climbers
15- box jumps


Recovery
Spend some time rolling out the legs with a foam roller and stretching the hammies.