Swiss swing

Hip flexor stretch

Cambered bar squat
135x5
225x5
Add onyx average bands (135#)
315x5
Add belt
405x5
455x5
505x1x5 sets 1 min rest  (640# at the top)

RDL
225 3x10

Duffin Kb swings
2x20

Banded hamstring curls
2x20

[youtube=http://www.youtube.com/watch?v=Uasa-0I_Tac]