Warm Up
2 rounds
2 min cardio machine
10 gtoh + halo
10 gtoh with plate
10 plate squat
20 plate hops

Strenght
Building to moderate heavy triple on each movement
Back Squat
Shoulder Press (do 3 singles, no tng)
Deadlift
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
do barbell movemen test + 5 sets of each movement, always 3-5 reps. this includes also warm up sets.
example : 5+5+3+3+3 reps@35/45/55/65/70-75% of 1rm.
share barbell with someone!