strength

Deadlift
strength 7*3
hypertrophy 7*6 (45sec rest)

accessory

3 sets of 8-12 reps
T bar rows
DB/barbell single legged deadlift

workout

3-5 rounds
20 heavy russian swings
100m heavy sled pull backwards
20 renegade rows

rest 1 min between rounds

afterparty

100 banded hamstring curls in as few sets as possible