30s Assault bike
10 Scap retractions, done slowly and with control.
Hip extension and banded glute-ham raise progressions. Then, accumulate 5×5 reps of either (add weight if required)
4 Rounds for time:
100m Front rack dumbbell carry 22.5/15kg
100m Farmer’s carry 22.5/15kg
15 Handstand push-ups
3RM, then 2×3 @ 90%
Build to the heaviest 10m prowler push you can, across 7 sets.