Chinese Row 5 x 8 (try the fat bar!)
Palof Press (banded on rig) 5 x 8 each side
Front Squat (135/95)
100M Sandbag or DBall walk after each set. (To the street and back)
1 Min Pigeon
1 Min Upward Dog
Arch to Hollow Swings
25 Reps. Every 5 stop and complete 1 pull up plus 10 sec chin over bar hold.