PREHAB/WARM UP
Start a clock for 10 minutes and complete as many rounds as you can of:
200m Row
10 Single Arm Bottoms up Kettle bell Shoulder Press (each arm)
8 Single Leg Romanian Deadlifts (each leg)
STRENGTH
Trap Bar Deadlifts
5@75%
1@80%
5@75%
1@83%
5@75%
1@85%
*Percentages based off 1RM Deadlift
*Rest 2-5 minutes between sets
Then,
Shoulder Press
*All reps and percentages as the Above
6 Rounds of:
10 Iso Pulldowns
12 Incline Dumbbell Bench Press'
12 Dumbbell Side Raises
1-5 Glute Ham Raises OR 20 weighted Back Extensions
20 GHD Sit ups (if you're still feeling your way with the GHD only go to horizontal)
*Move from exercise to exercise, like a slow circuit, rest as you need to throughout the 6 rounds.