Week 1

Warm up:
3 rounds
10 good mornings (empty bar or light weight)
10 bent over rows (empty bar or light weight)

Deadlift:
5 reps @ 65%
5 reps @ 70%
3 reps @ 75%
1 rep @ 80%

Core:
3 rounds
45 second plank holds

Mobility Day:

Try a Mobility Program or a Yoga Recovery Sequence.

Warm up:
3 rounds
10 reverse hypers
10 banded good mornings

Deadlift:
12 reps @ 50%
10 reps @ 55%
8 reps @ 60%
6 reps @ 65%
4 reps @ 70%

Core:
3 rounds
10 Dragonflies (slow descent with feet)

Mobility Day:

Try a Mobility Program or a Yoga Recovery Sequence.

Warm up:
3 rounds
10 Back Extensions
10 Single Leg RDL w/ light weight (5 each leg)

Rack Pulls / Deadlift from blocks or plates:
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
1 rep @ 87%

Core:
3 rounds AB rollouts
(can use barbell instead of ab wheel)
Demo Video