Warm Up:
5 Gender Neutral Person Makers
10 Squats
20 Sit Ups

Mobility:
PNF Hamstring
Sit in squat

Bench Press:
5 @ 70% of 1RM [130 lbs]
5 @ 75% of 1RM [140 lbs]
5 @ 80% of 1RM [150 lbs]
5 @ 85% of 1RM [160 lbs]
3 @ 90% of 1RM [170 lbs]

Shoulder Press over head and back:
Black bands, no knots
5x 5 @ 55 lbs

Box Squats:
5 @ 70% of 1RM [190 lbs]
3 @ 75% of 1RM [205 lbs]
3 @ 80% of 1RM [220 lbs]
1 @ 85% of 1RM [235 lbs]
1 @ 90% of 1RM [245 lbs]

Romanian Dead Lifts:
5x 5 @ 215 lbs

Kipping Practice
After each set of RDLs, I waited about 30 seconds and then did 7-10 consecutive kipping pull us, focusing on opening my shoulders at the bottom and not swinging my legs out too far at the top.