Warm-Up 

Lumbar activation warm-up

3x 10

Banded lateral walk

RDL 

Good mornings

Single leg bridges

Super rocks

WOD

20 single leg deadlift + lateral raise L/R

50 walking lunges + rotation

10 v ups

15 single leg deadlift + lateral raise L/R

40 walking lunges + rotation

10 v ups

10 single leg deadlift + lateral raise L/R

30 walking lunges + rotation

10 v ups