Intense workout complex for the posterior chain (back, glutes and hamstrings). You can also use dumbbells instead of kettlebells!
A closer look into different forms of mobility training: stretching, active flexibility, active tension, foam rolling and more. What is the best way to get mobile?
Pull up is the best bodyweight exercise you can do for your back but they can also be used to develop the arms. For this purpose you need many variations.