Warm up with 800 m run or row. Then 50 straight leg situps, and 3 sets of 30 seconds each of piriformis and lower back stretches. Take the full amount of time with these.
Then complete: 5 x 5 x 5 x 5 x 5 AHAP Deadlifts Rest 3-5 minutes between each set Begin your AHAP sets after warming up with progressive sets of lighter weight.
Finish workout with 3 sets of 30 seconds each piriformis and lower back stretches.
***be careful with these lifts! You have no business lifting heavy without safe and proper form. Practice.