8 sets
1 seated vertical jump
7s overcoming isometric towel row
45s rest
4 sets
3-5 elevator SHSPU
(3?4s pause half way down)
(scale up: add a pause on the way up)
(Scale ROM /negatives/ pike variations)
Rest 90s
6 sets (alternate between sides)
5-8 single leg Rom. Deadlift with backpack
5 eccentric single leg curls
10-15 single leg glute bridges (Amrap in last set)
No rest between sides
3 sets
30s hollowrocks
30s reverse snow angels