4 rounds for time of:
-Run 400 meters
-30 hip extensions
Scaling:
Scale the number of GHD reps so you can complete in 4 sets or less. If the GHD machine is not in the cards for you today, then modify the movement to a good morning or deadlift.
Beginners can scale all the way down to a PVC or banded good morning.
Beginners can also scale the distance of the run.
2 or 3 rounds
-5 wall peels https://www.youtube.com/watch?v=SjvLbPp8NH8
-5 unweighted or very light Jefferson curls on slant board. Take your time and go one vertebra at a time on the way down and up. Use the feel from the wall peek to make sure you are hollow. Only use weight if you feel it helps you with control https://www.youtube.com/watch?v=jxgSlapUPBU
-15 single leg slant board calf raises each side