Warm up
2 rounds
2 min cardio
10+10 RDL
20 lunges forward
25+25m single arm farmers carry R/L
:40 Plank Hold

Strenght
Deadlifts x 12-10-8-6 reps, building in weights
perform 10/12 calories standing bike erg @10/8 damper after deadlift set@mod/fast pace
or
8/10 Cal air bike @mod/fast pace
rest 2-3 min bwn sets

Accessory Work
3 sets of :
10+10 suitcase deadlifts
10-15 tempo goblet squats
10-15 kb swings
rest 1-2 min