1) Floor Press (5, 5, 5, 5, 5)

In between sets of floor press, complete max set of feet elevated ring rows. Rx+ wear a vest.

2) Kneeling Landmine Press 

Complete the following with a partner:

4 sets: 12/12 Kneeling Landmine Press
Rest while partner works, have resting partner secure the barbell into the floor.

3) Landmine Core Rotations 

Then, complete the following with a partner:

4 sets: 10/10 Landmine Core Rotations
Rest while partner works, have resting partner secure the barbell into the floor.

4) Barbell Curl 7's 

3 sets:
7 half reps starting from bottom to middle, into
7 half reps starting from middle to top, into
7 full reps
Rest 60-90 seconds btwn sets