Warm Up
2 rounds
2:00 cardio (add speed each round)
5+5 squat strech
5 inch worm with push up
5 dynamic squat strech
5 tempo strict press
5 tempo good morning
5 tempo back squats
then some mobility as needed and start workout.

Strenght
Back Squat 10-8-6-4 reps
Bench Press 10-8-6-4 reps
Deadlift 10-8-6-4 reps
rest 1.5-2.5 min bwn sets
Take About 12-15 minutes per movement, focus on quality on each rep.
Building in weights on each set, starting light and finish moderate heavy.
means that there is 3-5 RIR on last set.