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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 - 5 sets x 8 reps

Set 1 - 72.5% of 1RM

Set 2 - 80% of 1RM

Sets 3,4+5 - 72.5% of 1RM

#2  BB Romanian Deadlift - 4 sets x 8 reps

Start light then add weight each set.

#3  Do 4 rounds of:

DB Row                              18-14-10-6 reps each side

BB Push Press                    6-10-14-18 reps

Then do 1 round of:

DB Farmer's Carry             300 meters 

Goblet Squat                      50 reps

Then do 4 rounds of:

1" Deficit Pushup                  26-22-18-14 reps each side

24" Box Jump                       8-10-12-14 reps