Warm-Up
3 Rounds
ME Plank Hold (center, left right)
After each round
6 single Arm Bent over row (each arm)
8 single leg deadlift (each leg)
10 Single Arm Swing (each arm)

Strength
10 Rep Max Deadlift

Conditioning
1-10 Deadlift @ 80% of 10RM
Between Every Round
8 Toes to bar
100 Meter Sprint
30 seconds rest