Warm Up
3 rounds
1:00 cardio machine
5+5 single leg rdl
5+5 single arm press
10 ring row
5+5 lateral box step ups

Strenght
15-12-9-6-3 reps
Deadlifts
perform 6-8 double db seated press right after
rest 2-2.5 min bwn rounds

Accessory Work
3-4 rounds
40-50m heavy farmers walking @24/32kg's
8-12 single arm db row R/L
8-12 weighted box step overs
rest 2-2.5 min bwn rounds