3 rounds
10 barbell bent row, building in weights (goal for the weights 25-45/40-70kg)
50+50m single arm farmers carrying @16-24/24-32kg KB
10+10 windmill @5/10kg plate
10-15 hip extensions on ghd or weighted hip bridge with KB
rest 1.5-2min bwn rounds
Before starting accessory work, test each movement with the lighter weight and then start. Prep can be like 50% of reps what should be done in main sets.