Buy in: 15 reps unloaded hip thrusts on bench (loaded hip thrusts bend the benches so they're no bueno).
10 reps cat/camel, side-lying bridges, ghd situps, back extensions.
5 sets of 3 reps Deadlift progressive loading. Pro-tip: Go big here so you wreck your back and impress your kids with your inability to assume a normal, upright walking posture.
Complete 5 rounds for time of:
11 reps Deadlift 155/225
11 reps Handstand Push Ups (sub push press or kick-ups)