A) EMOM x 5-6 sets:

Station 1 – 8 deadlifts @ 70% of 1-RM

Station 2 – 16 walking lunges with farmer’s carry hold (53/35lb KBs)

Station 3 – 6/4 bar muscle-Ups, 8 strict toes to bar, or 8 hanging leg raises @ 2121 tempo

Station 4 – 5-10 strict handstand push-ups

Station 5 – 30-40 seconds ring or floor FLR

 

B) 3 sets for quality:

– 10-15/side back elevated single leg hip thrusts w/ pause

– 15-20/side glute wall slides