WOD
-10 ATG split squats each leg. Start with weaker side
-10 GHD hip extensions
-10 ATG split squats each leg, Start with stronger side
-10 GHD back extensions
-10 ATG split squats each leg. Start with weaker side
-10 GHD hip and back extensions
-10 ATG split squats each leg, start with stronger side
-10 GHD arch ups https://www.youtube.com/watch?v=LZimS-ucFgc
Rest as needed. You may adjust weight during the WOD. For all sets of ATG split squats, do all 10 reps consecutively on one side before moving to the other side.
GHD Hip, Back, And Hip-Back Extensions https://www.youtube.com/watch?v=uha4orxDqSM
IF you get to a GHD exercise where you cannot complete 10 reps, then use the last version you were able to complete
Those uncomfortable with the GHD machine can do arched body rocks