External oblique opener
External oblique opener with yes

Back squat 60,70,80 % x 3 reps

Anderson Yoke (or Barbell) Squats & Yoke Carry
5 Squats + Max distance Yoke Carry
4 Sets with no rest.

Dimmel Deadlifts & Goblet Walking Lunges & Single Arm Russian Kettlebell Swings
2 Rounds to failure in each movement. Move from one exercise straight into the next, using the same kettlebell. Rest 90 seconds between rounds.

Cool down: Weighted Plank Holds
Accumulate 5 Minutes in a plank.
*We will keep testing this, once you are able to do in 3 sets or less at body weight start adding weight on your back