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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 - 3 sets x 16 reps

Set 1 - 57.5% of 1RM

Set 2 - 65% of 1RM

Set 3 - 57.5% of 1RM

#2  BB Romanian Deadlift - 2 sets x 16 reps

Start light.  Add weight for set 2.

#2  With a partner, do 3 rounds of:

Air Squat                                30 reps

1" Deficit Pushup                    24 reps

Inverted Row                           18 reps

DB Ground to Overhead          12 reps each side

Run                                         200 meters

Plank                                       45 seconds

Only one partner is working at a time.

Partner A does 30 Air Squats, then Partner B does 30 Air Squats. Then

Partner A does 24 deficit pushups, then Partner B does 24 deficit pushups, etc.