Iso / hold / iso
:20/:20/ :20 / :20 rest 5x
Plank / bear crawl lateral movement
Sumo / sumo DL
90 degree bicep curl but pull arms back so wrists are at torso (getting more back) / goal post open close
Weighted wall sit / close squat pulsing squat (never stand) / wall sit
Kneeling leaning back arms extend horizontally hold weights if can / thrusters