1) 100 x Posterior Chain variations

Order:

40 x Single Arm KB Swings (20 each arm) @Fitness: 35/26, Performance: 53/35, Sport: 70/53

30 x Single Arm, Single Leg RDLs (15 each leg) @Fitness: 35/26, Performance: 53/35, Sport: 70/53

30 x Single KB Suitcase Deadlift @Fitness: 35/26, Performance: 53/35, Sport: 70/53

2) 100 x Single Arm DB Floor Press (50 each arm)

70/50, 50/35, 45/30, 40/25, 35/20, 30/15, 25/10

*choose starting weight you think you can get around 10 reps, do max reps, lower weight, do max reps, lower weight, continue this until you reach 100 reps

3) 50 x Inverted Rows

4) 25 x Barbell Curls + 25 x Barbell Skull Crushers @Fitness: 45/35, Performance: 75/55, Sport: 95/65