Warm-up:

200m Run then 3rds of:

With an empty barbell,

4 Romanian Deadlifts

4 Back Rack Kang Squats

4 Back Rack Lunges

8 Birddogs (slow & controlled)

Strength:

Sumo Deadlift 4×4 @3113

Conditioning:

1000/800m Row

Then 3rds of:

15 Deadlifts

45 Double-unders