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20 EMOM:

1. 12 Barbell Bent Over Row (rpe 7)
2. 15 Parallel Bar Dips (S1; 15-20 Bench Dips)
3. 20 Sec:Split Squat Hold(R) + 20 Sec:Split Squat Hold(L) (YouTube)
4. 30 Ring Mountain Climber (S1; Mountain Climber) (YouTube)

Acc;

3-4 Sets

10R+10L Single Leg Romanian Deadlift

20 Sit Ups

20 Hollow Rocks

30sec Glute Bridge Hold