Mobilize, then:
2 sets of:
250 m row
10 medball hamstring curls
30 mountain climbers
A.) 2 sets of :
Handstand shoulder shrugs x10
EMOM 10
1-5 strict hspu (should be 30-40% of a max set)
B.) 3×10 back squats @65%
C.) every :90 sec for 18 (3 sets)
1):45 sec of hollow rocks
2)20 heavy Russian kB swings 70/55
3):45 sec side plank (right)
4):45 sec side plank (left)