Warm up to include: Oh squat technique. Concludes with 1 set of 5 with 6 seconds in the bottom of each rep. Use bar or dowel
RDL 3 x 5, 2 x 3. Try to make your jump for 5 reps to 3 a 10 percent increase.
Pull up variation 5 x ME. After each set attempt 2 skin the cat or progression