Buy In: 12 minutes intensive mobility w/ bands. This includes use of voodoo bands which are the repurposed inner tubes in the second drawer. link below.
Complete sets of 1-2-3-4-5-6-7-8-9-10 of:
Bodyweight Bench men, 2/3 Bodyweight women
Ring Rows (proper ones with the feet elevated and the body horizontal in the bottom position. thumbs touch ribs at the top).
20 minute time cap
work together smartly!