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Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

Goal for set 2 is a heavy set of 5 reps

Set 1 - 5 reps at 90% of your top weight for today

Set 2 - 5 reps at top weight for today

Sets 3,4+5 - 5 reps back down at 90%

#2  BB Romanian Deadlift - 4 sets x 8 reps

Moderate weight - same weight all 4 sets

#3  Do 2 rounds of:

24" Box Jump                        30 reps

DB Farmer's Walk                  200 meters

Inverted Row                         30 reps

DB Thruster                           30 reps

Run                                        400 meters

DB Ground to Overhead         20 reps each side

REST 3 minutes between rounds.