Warm up:10 min
Specific mobility 2 min
Squats 3 x 10, 8, 6 (increase weight each set)
You do not need to completely empty your bar to go into deadlifts. Drop a little weight, drop your bar to the floor, hit a warm up set (2 at most) then move into your weight.
Deadlift 3 x 10, 8, 6 (increase weight each set)
Single Leg Laying Band Curls 3xAMRAP in 1 minute, super set with goodmornings 3×10
McGill Situps 3×15 each side, hold the top contraction for a count, rest about 30 seconds between sides.