External oblique opener
Hinge

2 sets x 8 reps back squat @ 70-75 %

Every 90 sec for 12 min (8 sets)
3-5 Anderson squats + 3-5 cleans with object or barbell or dbs

1 set until complete muscle failure
Yoke carry max distance with hands to the side + max distance harness bear crawl

6 min emom
5 rear delt raises + 5 barbell bicep curls