A) Back squat cluster

– 5.5.5.5 x 3 sets

*Rest 30 sec between clusters and 3 minutes after each set.

*Start moderate and build if able.

 

B) 3 sets for efficiency:

– 45-60 sec  overhead earthquake bar hold

– 2 laps suitcase carry (1 side/lap)

– 6-8 L-sit supinated pull-ups

– 12-15 kneeling pallof presses/ side (green band)