Warm up

Accelerations x 4

3 Rounds

12 x Lunges
10 x Push Ups

Strength

Conventional Deadlifts – EMO3M 27

Rounds 1 – 3

15 – 20 reps x Banded Good Mornings
then 1 x 5 of Deadlifts – light and build

Rounds 4 – 9

5 reps x Progressive

Glute Bridges

4 x 8