Physical Subculture

Speed box squats, dynmaic effort style, but with a bonus:  add a heavy deadlift at the end of each set.  Squats - 2 reps, fast, 60% of max. Deadlift, heavy, about 85-90% of max.  8 sets.

Deadlifts from pins/high pulls.  Deadlift - 115-130% of max, once for time.  High pulls - be creative.  KB, snatch grip, from pins… whatever sounds like fun.  Something decently heavy for 5 reps.  4 sets of the whole thing.

Strap flyes. 2 sets.  10 reps.

sled tug/tire flip/sandbag shuttle run. Outside.  Tire sled tugs (three rope lengths)/5 tire flips (more if too light)/4 sandbags, run 100 feet, one at a time.  Repeat.

Snatch grip high pulls from pins.

Tire flipping

 Strap flyes