DB Row - 6 reps each side (light weight)
DB Incline Bench Press - 9 reps (light weight)
Unweighted BB Back Squat - 12 reps
#1 BB Back Squat - 5 sets x 3 reps
Set 1 is a moderately heavy set of 3 reps (weights will go up on 10/26 and 11/1).
This can be lighter than your max set of 6 reps from 10/14.
Then take off 10% or 20 lbs (subtract the larger number) and do
4 more sets x 3 reps.
#2 Start a timer.
BB Ground to Overhead (135 lbs) - 5 reps at 0:00, 4:00, 8:00, etc.
Tire Flip Jump Through - 5 reps at 2:00, 6:00, 10:00, etc.
When you are not doing ground to overhead or tire flip jump through,
in any order and any combination, do:
Pullup - 25 reps
Unweighted BB Standing Shoulder Press - 50 reps
Air Squat - 100 reps
You are done when you finish all reps of pullup, shoulder press and air squat.
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