Warm up
2 rounds
2 min cardio
10 romanian deadlift with barbell
10m inch worm
20 hip bridges
20 alt leg v.ups

Strenght
Deadlifts x 15+15+10+10 reps, building in weights
perform 2-3 wall walks after deadlift set
rest 2-3 min bwn sets

Accessory Work
3 sets of :
10+10 single arm db row
10+10 single arm half kneeling press
20-30 weighted deadbugs
rest 1-2 min