General Warm Up

25 Wide stance KB Deadlift

25 Leg Press

25 Goblet squat

60 Second Plank Hold on elbow

4 rounds

use wight light enough to complete all reps without rest.

Complete all 4 rounds in 15 min

Then:

Work up to Heavy Deadlift

Then:

2 reps @ 85% 1 rM

3 sets

Rest 3-4 min between sets

Then:

15 Hip thrusters

+

8/8 Weighted Lunges (barbell)

5 Sets

Rest as needed

Then:

25 weighted Pull Through on cable machine

+

60 Meter Farmer Carry @ 2 x 50+ lb dumbbells

5 sets

Then:

100 reps weighted sit ups