Buy-in: Dislocates and rotational dislocates + 20 squats + 20 push-ups + 20 sit-ups

Deadlift & Press according to your matrix

Cash out: 3 x 5L/5R, suitcase deadlift. Use a barbell. Work up to a comfortable weight, nothing too heavy this first time out. Focus on form, your grip and maintaining a well-balanced bar.