Strength: Dead Squats
Dead squats are performed by placing the J cups 1" above parallel (lifter's parallel position), getting under the bar in that position and squatting up from there.
-5 sets of 1 at 80% with 30 seconds between sets
Ring dips (rip to armpit)
Reverse Tabata Holds (10 seconds, 20 seconds off)
Hanging L hold
Hanging knee raise hold