4 sets
10s max isometric towel deadlift
Into
8-15 Squats (3030)
(You can use a barbell/dbs/kbs/backpack)
Rest 1-2 min
3 sets
5-10 single arm db press with 2s descent each side
(Use dbs/kbs or do single arm hand supported pushups or regular pushups for a hard variation)
Into
5-10 SA db rows with 2s descent each side
(Use dbs/kbs/ heavier backpack/ or do 45s bentover reverse flys with 2 small weight)
Rest 1-2 min
4 sets no rest
6-10 Vups/tuckups
8-12 slider leg curls(or glutebridge walkouts)
4 sets of:
10-15 Goblet/bearhug squats (controlled eccentric)
rest by feel
6-12 tempo push ups @ 3111
rest by feel
4 sets of:
15-20sec. single leg glute bridge hold (each side)
15-25 bent over rev. flys