Warm up - Foam roller & stretch followed by:
30 sec of each
1. Jumping Jacks
2. Drop Lunge
3. Push-up with T rotation
4. Mountain Climbers
5. Superman Holds
6. High Knees
7. Lateral Lunge
8. Inch worms
9. Burpees

Strength: Deadlift 5x95kg, 5x110kg, 5x125kg
Boring But Big: Back Squat 5sets of 10 x 70kg

Conditioning: Barbell Complex - 5 rounds of the following (do not stop, do not let go of bar) 40kg:
Deadlift x5
Front Squat x 5
Push Press x 5
Drop Lunge x 5
Bent Over Rows x5
Romanian Deadlift x 5

3 rounds of Hollow Rocks x 30, Plank Knee Tuck x 15 each leg, Straight Leg Hip Extension x 20 each

Stretch, Foam Roll, Eat, Collapse.