Knee grab + lunge step + pigeon x6-8/side,
Flat back shoulder flexion x6-8,
Forearm wall-slides x6-8,
Wall-slides 6-8 up/down,
External rotations to wall x6-8/side
10-1 Back squats @135/95,
In between each rung do 30m backwards sled pull. Partner may not start their squats until you return with sled.
6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12