A
4 sets
10 Seated barbell goodmornings
10/10 rower groin slides
B
4 sets
10/10 Hip airplanes
12 weighted ghd hip extensions
C
4-5 sets
3 min amrap
7/7 SA supported DB rows
7 Double DB hammer curls (or crush grip)
20 seated banded rows
Max rep BB bent over rows (in remaining time)
-rest 2min b/t sets-