DB Row - 10 reps each side (light weight)
DB Bench Press - 10 reps (light weight)
Unweighted BB Back Squat - 15 reps
#1 BB Back Squat
Work up to a heavy set of 10 reps.
Then take off 10% and do 3 more sets x 10 reps
#2 Do 7 rounds of:
EVEN minutes - Burpees 15-13-11-9-7-5-3 reps
ODD minutes - Run 100-100-100-150-150-200-200 meters
At 0:00 do 15 Burpees. At 1:00 run 100 meters.
At 2:00 do 13 Burpees. At 3:00 run 100 meters, etc.
No specific time for the runs.
#3 BB Deadlift
2 sets x 8 reps
Same weight for both sets.
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