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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 - 6 sets x 5 reps

Set 1 - 77.5% of 1RM

Set 2 - 85% of 1RM

Sets 3 to 6 - 77.5% of 1RM

#2  BB Romanian Deadlift 

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Start with a moderate weight then add weight each set. 

#3  With a partner, do 3 rounds of:

Run                                        200 meters

DB Farmer's Carry                  50 meters

Burpee                                   18

Pullup                                    18 reps

Plank                                     45 seconds

DB Ground to Overhead         12 reps each side

Only one partner is working at a time.

Partner A runs 200m, then Partner B runs 200m. 

Then Partner A does DB Farmer's Carry 50 meters, then Partner B does 

DB Farmer's Carry 50 meters, etc.