4 sets (1st set with empty bar)
6-8 barbell Frontsquats (3030) from floor each side
6-8 barbell rollouts
rest by feel
3 sets
4-8 strict pullups
(scale with 2-3 negatives// banded // bar rows)
6-8 halfkneeling kb press each side
rest by feel
Accumulate 100 bentover reverse flys (no weight)
3 sets of:
8-12 Bulg. split squats (each side)
rest 30-60sec.
5-8 push ups with 2x2sec. iso hold (at mid range and bottom pos.)
rest 30-60sec.
8min AMRAP of:
8 plank to high plank
10 air squats
12 glute bridges