Warm up:
3 rounds
1:30 Bike
15 GHD Hip Extensions
15 Heal Elevated Squats
Lifts
2 rounds
Seated Hamstring Curl – Cluster set: Max rep, rest :30, Max rep, rest :30, Max Rep
Cluster Set Details
Cluster sets break a working set into mini-sets with a short rest interval between sets. You will hit as many reps as possible in each mini-set, coming close to failure each mini-set. Pick a weight you can typically do 12-15 reps with when fresh. For added time under tension, stay in the seated hamstring machine with legs extended during the rest interval. Enjoy 😉.
3 rounds
20 Hack Squats
15-20 Leg Extensions
Safety Squat Bar Squat
3×12
Metcon
3 rounds for time
10 front squats 185/115
200m run
18 GHD sit-ups or Hanging Leg Raises
THE WODSMITH 
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