Strength:

Deadlift Barbell Cycling
12 minutes to complete 5 rounds of 4 reps

Increase weight each set.

Complete 5 SLOW Birddogs per side (not alternating, pause at both ends of each rep) between sets.

Workout:

E2MOM x 10

Run 150m

3 Strict Pull-Ups

6 Hand-Release Push-Ups

9 KB Goblet Squats (53/70#)