Buy In: Tabata Row for calories- post total calories to comments. 12 Reps: Bridges, Side-lying bridges, PVC Good Mornings, Under and Through, Back Extensions.
the idea here is to perform 3-5 progressively heavier sets of 3-5 reps working up to 90% of your 1RM. From there, complete 7 singles at or near max. If possible, establish a new pr and ring the bell.