1 set:
2:00 bike, row, or ski
10 good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike, row, or ski

Post workout:
3 sets:
10 banded deadlifts
10 band pull-aparts

Accumulate:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 seated reach stretch

5 sets, each for time:
10 unweighted good mornings
15 jumping air squats
20 DB deadlifts
- Rest 2:00 between sets.