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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

#1  BB Back Squat - regular tempo

Goal for set 2 is a moderately heavy set of 3 reps

Set 1 - 3 reps at 90% of your top weight for today

Set 2 - 3 reps at your top weight for today

Sets 3,4,5+6 - 3 reps back down at 90%

#2  BB Romanian Deadlift - 5 sets x 6 reps

Moderate weight - same weight all 5 sets

#3  Do 4 rounds of:

Inverted Row                           15 reps

Goblet Squat                           20 reps

Pushup                                    25 reps

BB Ground to Overhead          8-6-4-2 reps

Run                                          200 meters

Burpee                                     9-13-17-21 reps