Buy In: 15 reps: bridge, hollow body crunch, superman, side-lying bridge, push ups.
Deadlift 3 sets of 5 reps@50-60%, 3 sets of 3 reps@70-80%, 3 heavy singles@90+%.
Assistance work (complete as much of this as time allows):
3 sets of 10deadlift@ 50% of 1rm (perform these with impeccable technique and speedy execution)
3 sets of 10 reps RDL@ same weight
3 sets of 10 reps weighted hip bridge using a bench@same weight
post stoked factor to comments.