Mobilize, then:

A.) strict press- build to 1rm then:
3×4 @ 70% of above max

B.) 3×16 lunges w/barbell in front rack
* can be walking or step back, go heavy and challenge yourself

C.) 4x 1,000 m row
2:30 min rest between
* goal is to be consistent with all 4 efforts, so roughly 85%!