Buy In:2 minutes each- hip flexor pvc smash, couch stretch, pigeon, frog stretch/captain morgan stretch.
Back Squat: Add 5-10 pounds to the weight you used to complete 5 sets of 5 reps. Collect 12 reps. Partition as needed.
Assistance Work partition as needed.
L-sit Chin ups 12 reps
Weighted Chins (or Bar Muscle ups) 12 reps
GHD Sit ups 25 reps
Rear delt flyes 25 reps