500 M Row
12 Deadlifts (straightsetable - no rounding, never let the spine go. EVER. drop the bar before you ever let the back move.) deadlifts require a strong midline. It will tell you what load is good enough. Not too heavy, not too light here.
12 Box Jump Overs
Challenge: 5 Sets for Q
10 Second Hollow Hold On Bar (toes pointed, midline on)
10 Perfect Hollow to tight arch swings on Bar.Supine Ring Pull Up X Max Reps