Warm Up
2 rounds
2min of cardio, add speed
4+4 squat strech
8+8 single leg RDL or Suitcase deadlifts
8+8 single arm z-press
16 alt leg v-ups
then some overall mobility as needed and start workout

Strenght
Back Rack Step Back Lunges 16+16+10+10+10 reps (start with barbell)
rest as needed bwn sets
Seated Strict Press 8-8-5-5-5 reps @40-50-60-65-70% of 1rm press
rest as needed bwn sets

Accessory Work
3 sets
20m sledge push@light/moderate
10-15 ring rows
20-30 alt leg v-ups
rest as needed bwn sets