Warm up

OHS 0-bar
walking drop lunges

Workout

Deadlift
hang pull
Front Squat

2x5x45, 2x5x135, 2x5x185, 2x5x205, 2x5x185

3×10
Box ups
Glute and ham raises

Core 3×20

4 way neck machine
standing cable crunches
cable push pull
hyperextensions

Stretching cause my back seized up on me from the high pulls and probably the beating the young guy gave me in Jutitsu.