Warm up: 10 mins of dynamic back and hip movements
7 sets @ 100%
3 deadlifts (heavy)
15 sec sprint row or run; rest 3 min
+
Then Rest 10 mins
+
4 sets
20 sec max sit ups 10 sec rest
+ rest 1 min then
4 sets
20 sec max burpees 10 sec rest
+ rest 1 min then
4 sets
20 sec max flutter kicks 10 sec rest
cool down: 10-15 mins stretching and foam roller on the back