3 sets of:
3x6s towel Deadlift overcoming isometric with 10s rest btw bouts
Rest 30s
5 single arm DB/KB Push Press / side (be as explosive as possible and really drive through the legs no matter how heavy or light the weight is. This is all about intent!)
Rest 60s
3 sets of:
8-12 single arm DB/KB/Backpack bent over rows
15-20 bent over reverse flys
6-10 Hamstring Walk Outs
Rest ~60s after one set
2 sets of:
30s Split Squat Iso hold in middle position
10 controlled knee to chest in copenhagen Plank / side (upper foot on floor)
8-12 controlled single leg calf raises / side