5 Sets - Increase effort
10 Sumo Deadlift High Pull 
rest 15sec 
20 Russian Twists (20/14lbs) 
rest 15sec 
5 Box Jump Overs (choose a tough height - touch top of box on the way over) 
rest 15sec 
Row 18/15 Calories (your pace each set) 
rest 90sec

4 Sets - Move slowly and with intention through all of the following movements.
8 Quadruped Hip Extensions 
20sec Glute Bridge 
rest 15sec 
2 Wall Walks 
10 Back Extensions on GHD 
rest 60sec

32X1; 3,3,3,2,2 rest 2-3mins (strict tempo - build slightly from last week's loads)

20X1; 4-6/leg; rest 60sec x 4 sets (Kettlebell loaded in Front Rack)

21X1; 4-6reps; rest 60sec x 3 sets (if you cannot achieve a chest to bar strict, then use some assistance to achieve the full range of motion)

(Set up dumbbell in front of opposite foot and reach down across your body to lift it for each rep) 3111; 6-8/arm; rest 60sec x 3 sets

4 Sets - Control, focus, isolation!
6 Half Kneeling Bottom Up KB Press/arm 
rest 15sec 
6 Lateral band Walk/side 
6 Monster walk (forw/back) 
rest 15sec 
20sec Star Plank 
rest 60sec

5,5,5,5; rest as needed (really focus on keeping your upper back engaged throughout these lifts) - More of this to come in the weeks to follow so set some good patterns and don't push the loads.

4,4,3,3,2; rest 2mins (building loads from previous two weeks)

Semi Supinated Grip; 40X0; 3-5/arm x 4 sets; rest 45sec