warm up: 5 min bike & stretch

Deadlift (reverse band sumo stance) 60kg x 5  100kg x 5  140kg x 3  160kg x 3  180kg 5 x 3

GoodMornings (safety bar) 67.5kg 3 x 8

GHR 3 x 12

lying leg curls 3 x 10

Single leg RDL 3 x 8

back extensions (w/ BB) 3 x 10

barbell hip thrust 3 x10

banded leg extensions 2 x 25

conditioning: walking on incline for 1 hour.