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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 today is a moderately heavy set of 5 reps

Set 1 - 5 reps at 90% of top weight for today

Set 2 - 5 reps at top weight

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

#2  BB Romanian Deadlift - 4 sets x 8 reps

Moderate weight, same weight all 4 sets

#3  In 8 minutes, do as many rounds as you can of:

BB Row                                             16 reps

Close Grip Pushup                            16 reps

American Kettlebell Swing                16 reps

Burpee                                               16 reps

DB Hammer Curl                               16 reps

Goblet Squat                                     16 reps

DB Waiter's Walk                               50 meters

REST 2 minutes.  Then in 12 minutes, do as many

rounds as you can of:

BB Row                                             24 reps

Close Grip Pushup                           24 reps

American Kettlebell Swing               24 reps

Burpee                                              24 reps

DB Hammer Curl                              24 reps

Goblet Squat                                    24 reps

DB Waiter's Walk                              50 meters

For the close grip pushup, tips of thumbs 

are about 2" apart.

For the waiter's walk, DB in each hand. One

hand overhead, one hand down by your side.

Switch hands at 25 meters.