Physical Subculture

Speed squats (about 60% of max, 2 reps) followed by one single heavy-ass deadlift (about 80-90% of max).  12 sets, short rest period.

Hand and thigh pulls (deads from pins, 1 rep, big hold)/ high pulls (3-5 reps. I prefer snatch grip from pins, but if you don’t feel like setting up a second cage, use any variety.  Heavy kettlebell high pulls are a good alternative).  4 sets

Bent rows/Farmer’s Walk/hanging leg raises. For reps (8-10)/heavy for about 100 feet/as many as you can (windshield wipers if you’d like)

Snatch grip high pulls from pins.