First, if you cut your arm, would you "roll it out" 4 days later? How would that make sense? Second, I would do an abbreviated version of the Starr, using several sets of 5 instead of the 20s instead of the normal approach, and using the RDL under very controlled conditions with very minimal rebound at the bottom. Squat after these. Realize that this may not fix it in time for the meet, and that there is no point in tearing up a hamstring for the sake of a sub-par total in one meet.