Dynamic warmup (10 min)
Back Squat - work up to 5x2 @85%
Deadlift - 1x5 @ 50%, 1x5 @ 60%, 2x3 @ 70%, 1x3 @ 80%, 3x3 @ 85%
Push Press (DB or Barbell) - work up to 5x5 AHAP
DB Curls - 2x8+6+4+2 (getting heavier with each set)
Reverse Hyperextension - 4x10
TTB + Row - 5 rounds; 15 TTB/200m row
Static Stretch (10-20 min)