Warm Up
2 Rounds:

2 lengths side shuffle
10/side  lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


Mobility:
A.  banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
B.  KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
C.  band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above

Primer Fun
Turkish sit up right side1-2-3-4
DB or KB snatch right side
2-4-6-8
Turkish sit up left side
1-2-3-4
DB or KB snatch left side
2-4-6-8

Heavy Day
Deadlift
3-2-2 then 5 sets of 1 rep
start at 65% for 3, then 75-80 for 2s and load up for the singles

Cool down
30 seconds of each movement
1.  seal or sphinx pose
2. cats and camels
3. thread the needle + thoracic rotation
4. half cobra push ups
5. child's pose to cobra