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Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB PAUSE Deadlift - 4 sets x 3 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position for each rep.  Add weight each set.

#2  DB Row - 3 sets x 12 reps each side

Go heavy.

#3  In any order and any combination, do:

Plank                                     3 minutes

BB Row                                 50 reps

Medicine Ball Wall Ball          50 reps

Then in any order and any combination, do:

Sledgehammer VS Tire            30 reps each side

1" Deficit Pushup                     60 reps

Goblet Squat                            60 reps