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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 - 80% of 1RM

Set 2 - 87.5% of 1RM

Sets 3 to 6 - 80% 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  In any order and any combination, do:

Inverted Row           50 reps 

DB Thruster             50 reps

Double Under          150 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

1" Deficit Pushup              75 reps

Air Squat                          125 reps

DB Suitcase Carry             150 meters each side