Warm Up
30 seconds work/10 seconds rest x 3 Rounds
Deadbug
Cat Cow
Band Pull-aparts
Empty Bar Good Morning
Empty Bar Deadlift
Deadlift
8 sets x 3 reps building weight / rest 2 minutes
Accessories
3 Rounds
8-12 Deadlift with pause off the floor
8-12 Barbell Glute Bridge on the Bench
30-90 second Sandbag Hug
Rest 1.5 minutes