Warmup (20 min): 4 rounds of
:30-:45 jumprope
10 squats, pushups, situps, ring rows
20 glute bridges, fire hydrants (10/side)
1 minute rolling out lower body
10 giant belly breaths (in through nose, expand at sides)
Strength/Max Effort (40 min): Deadlift
Light weight x 7-10 (You know what light weight is.  Yes you do.)
50% x 5, 60% x 4, 70% x 3 (should be about 2 min between these sets)
80% x 2, 90% x 1, 95-100% x 1 (should be about 3 min between these sets)
3 attempts at PR deadlift (5 min rest between attempts)
CRUSH
(Level 1 5×5 w/light cardio between sets)