Warm-up
3 steady rounds:
10 banded good mornings (green band)
500m row

Midline
Unbroken or until failure
10-1-10 v-ups

Rest as needed between sets in order to stay unbroken. I only got six reps during the round of nine on the way back up the ladder. Finished 97 of 110 total reps. 

Strength
Double overhand deadlift 
15-15-15 

The plan was to finish up with deadlifts but my low back was not cooperating and I didn't want to force it. Will try this one again later in the week.