4 Sets of:
Towel isometric Deadlift 5x3s on/3s off
rest 60s rest
4-8 strict HSPU (slow eccentric @~3s)
(Scale ROM/2-4 negative HSPU @~7-10s/Pike HSPU)
rest 60s
4 sets
5-8 Pistol Squats (each side)
(Scale Skater Squats/single leg Squats to Chair/Couch/etc.)
Rest ~90s
3 Giant Sets of:
10-20 Push Ups
(add weight if 20 are easy / scale height so that you can do at least 10 Push Ups with good Form)
10 Y-W-T reps +10s hold
(First 10 Y Reps then 10s hold, then same for W and T Position / unbroken If possible)
10-20s Copenhagen Plank (each side)
15-20 feet elevated crunches
(Weighted with Back Back in Hands if 20 reps are easy)
60-90s rest