Move

1) Use enough bands that allows you to do 5+ reps maintaining positions and range-of-motion then record what you used and total reps

2) Deadlifts: Build to a technical set of 5 reps

3) 10-9-8-7-6-5-4-3-2-1:
Light Deadlifts
Knee-Raises/Toes-To-Bar (Or Abmat Sit-ups)

THEN:
1000/800m Row

Workout of the day

1) Pull-ups: 1 Max Unbroken Set

2) Deadlift: Build to a heavy single

3) “Practical Joker”

10-9-8-7-6-5-4-3-2-1:
Deadlifts @ 225/155
Toes-To-Bar

THEN:
1000/800m Row

Stimulus

1) Warm up doing 2-3 reps per set and then go for a max unbroken set. Any style (kipping, butterfly, banded) can be used, you are aiming for above 5 and if you are banding then less than 20 reps

2) Warm up following a 5-4-3-2-1-1-1… until you get to a heavy single for the day

3) Select a weight that allows for large sets to be completed (1-3 sets max, ideally no drop-singles) and reduce reps of TTB or alternate with leg-raises. The first half should take less than 10 minutes, last half less than 5; 15 minute cap