Mobility Warm Up: 

Glute Bridge Series 2×12

Resisted Z Press 2 x 12-15

Cross Over Step Up 2 x 8 each 

A1. Trap Bar deadlift 2 Warm Up, 3 Work Sets of 6 reps RPE 8.5
A2. Side Plank Banded Row x 12 each

B1. Single leg RDL x 10each 

B2. Db Rear delt flys x 12

C1. Chest Supported Row x 10 (last set do a rest pause)
C2. Hammer curls x 12

Finisher
Get as many rounds in 8 minutes of:

Burpee Pull ups or Burpee x 8-10

Hollow Hold Band Pull Aparts x 12

Inverted Rows x 8

Plank Transfer x 6 each or advanced do Bear Plank Single Arm Rows