Row - 10 reps
Standing Shoulder Press - 10 reps
Back Squat - 10 reps
THEN do:
BB Back Squat - 5 seconds down, 2 second PAUSE at the bottom
2 sets x 3 reps at 40% of 1RM
#1 BB Back Squat
Do as many warmup reps and sets as you like.
Work up to a max single.
Then take off 15% and do 3 sets x 3 reps.
#2 Start a timer.
At 0:00, 4:00, 8:00, etc. run 100 meters
At 2:00, 6:00, 10:00 etc. do 10 Burpees
When you are not running or doing burpees, in any order
and any combination, do:
BB Ground to Overhead - 12 reps at 135 lbs
Sledgehammer VS Tire - 24 reps each side
24" Box Jump - 36 reps
Medicine Ball Wall Ball - 48 reps
Tire Pull - 75 meters with 50 lbs in the tire
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