3 sets
3x5s on / 5s off overcoming isometrics Towel deadlift
rest 30s
8s fast + explosive pushups (pick variation where you can move fast up and down)
rest 60s
3 sets
1.1.1.1.1 strict deficit HSPU (5s ecc. / rest 10s between each rep)
rest 30s
5-7 bulgarian splitsquats (5553) each side
rest 60s
Quality AMRAP5
20 bentover reverse flys
10s copenhagen plank each side