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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 Tempo PAUSE Back Squat - 1 set x 3 reps

5 seconds on the way down, 2 seconds in the bottom position,

regular tempo on the way up

Sets 2-5 are regular tempo, 6 reps each set.

Start with a moderately heavy weight, then try to add 

weight each set.

#2  BB Deadlift - 4 sets x 4 reps

Regular tempo.  Start with a moderately heavy weight, 

then add weight for sets 2, 3 and 4.

#3  Do 3 rounds of:

Pullup                        20 reps

BB Push Press          15 reps

Air Squat                   30-40-50 reps

REST one minute

DB Ground to Overhead - 20 reps each side

REST one minute

Do 4 rounds of:

DB Row                                        12 reps each side

Plank                                            45 seconds

Double Under                               40 reps

American Kettlebell Swing           14-18-22-26 reps