In Gym

deadlift 5-5-5-5-5+ *Begin each round every 3 minutes. then, three two-minute rounds; rest one minute between rounds: 20-second ring L-sit hold 15x unbroken russian swing @ 70/55-lbs. max single-arm gorilla row in remaining time (alternating, total) At Home: every minute, on-the-minute for 10 minutes: 5-10 deadlift option --or-- 10 superman + 20-second plank hold then, three rounds for quality: 30-60-second v-hold 20x object russian swing --or-- explosive plank pops