A: Core prep
3 x
1 min plank, 30 sec hollow body, 7 single leg bridges per side and 7 hip raises from side plank each side
B: Deads - Deads - On the 2:30 minutes
1x10 at 40%,
1x8 at 50%,
1x6 at 60%,
1x4 at 70%,
1x3 at 80%,
1x2 at 85%
1x1 at 90%
C: DB seated shoulder press 3x12