Skillwork.
Barbell Deadlift
6×6
Building to heavy
Then
Single Leg Romanian Deadlifts
4×10 each leg. Heavy enough
Conditioning.
3 rounds
10 Cals on Bike
5 Wall Walks
10 Devils Press
20 Bench isolated Dumbbell Rows
Ab work.
3 rounds
20x
Sit ups
Alternating V Ups
Russian twists
Hollow rock