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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 postion, regular tempo

on the way up.

#1  BB Back Squat - regular tempo - 6 sets x 3 reps

Start with a moderately heavy weight, then try to add weight each set.

#2  BB Deadlift - regular tempo - 5 sets x 3 reps

Start with a moderately heavy weight, then try to add weight each set. 

#3  In 10 minutes, do as many rounds as you can of: 

Pullup          20 reps

Burpee         20 reps

Run              200 meters

Then REST 2 minutes.

Then in 10 minutes, do as many rounds as you can of:

Inverted Row                             20 reps

Seated DB Shoulder Press        20 reps

Goblet Squat                              30 reps

If you get a minute, go look at the truckroom18 youtube.  I am going 

to start posting a video every Thursday. Thanks!