10 Spiderman lunge + rotation
10 Russian swings
5 Scap retraction + tempo pull-up (fast pull, 2s pause at the top, 3s lower)
3 Manual resistance hamstrings + push-up
Get as close to a 5RM as you can before you count your first set.
Rest at least 2 mins between sets. The weight should be heavy enough to force you to rest longer.
Weighted hip extensions
Grab the heaviest deadball you can find, rumour has it there’s a 75kg one kicking around now too.