A1) Sumo Deadlifts
10-12 reps @ 3131 Tempo

-20 sec rest-

A2) Cyclist Squats (Elevate heels on 2-4 inch surface)
12-15 reps @ 30x1 Tempo

-20 sec rest-

A3) Weight Sit Ups + Press Overhead
12-15 reps
*Note: if weight is to challenging, hold PVC overhead.

-90 sec rest-

x 5 sets

+

Accessory

3 sets
12 Single Leg Elevated Glute Bridges L/R
20 Seated Leg Lifts Over Objects

Sumo Deadlift with DB: https://www.youtube.com/watch?v=YHdektUDKfo

Cyclist Squat: https://www.youtube.com/watch?v=AdfMPEDpUHI
*Note: load however seems fit.

Weighted Sit Up + Press Overhead: https://www.youtube.com/watch?v=p0tg48botqw

Single Leg Elevated Glute Bridged: https://www.youtube.com/watch?v=I7Zwyzr8COk

Seated Leg Lift Over Object: https://www.youtube.com/watch?v=EvleorZT7wU