Mobilize, then:
2 sets:
8 seated dB press (light)
5 inch worms
15 hollow rocks
10 air squats
A. 4×3 hspu negatives (5 second descent)
* use deficit if able
B.) 21 minute emom (alt)
1) 225/175 m row
2) 12 step back lunges with dumbbells (35/20)
3) 10 t2b
C.) 3 sets:
5-8 ring dips
25 Superman’s