Strenght
3 sets
4 sumo deadlifts + 8 romanian deadlifts @50-60% of 1rm deadlift
rest 2-3 min bwn
3 sets
8+8 single arm db row @ heavy weight
rest 1-2 min bwn

Accessory Work
3 sets
:45 boat hold
:45 side plank R/L
:45 push up plank
rest 1 min

Cool down
2-3 min light cardio
1+1 min leg across strech
2-3 min upper back smash with roller