Mobilize, then:CS activation, then:
3 sets:
10 medball hamstring curls
10 pushups
A.) EMOM 6
3 strict pull-ups (weighted if possible)
B.)
Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 1-2 reps @ 80-85%
(these can be touch and go)
C.)
EMOM for 28 minutes (7 sets):
1 – 12/10 Calorie Row
2 – 8 Double KB Box Step-Overs (24/20″; 24/16 kg)
3 – 6 Strict Handstand Push-Ups (you may add a deficit if you’d like)
4 – 4 Deck Squats (24/16 kg)