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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

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - 4 sets x 12 reps

Set 1 - 60% of 1RM

Set 2 - 67.5% of 1RM

Sets 3+4 - 60% of 1RM

#2  BB Romanian Deadlift - 3 sets x 12 reps

Start light.  Add weight for set 2+3

#3  In any order and any combination, do:

Medicine Ball Wall Ball           25 reps

DB Suitcase Carry                  100 meters each hand

Pullup                                    20 reps

Burpee                                   40 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

Medicine Ball Wall Ball           50 reps

DB Suitcase Carry                  50 meters each hand

Pullup                                    40 reps

Burpee                                   20 reps