Choose from:
Back Squat
Deadlift
Pull up / chin up
Bench press

A) Working sets (20-25min)
5-5-4-4-3-3 @65-80% *from 1rm or RPE 6-7
Rest 2-3min btw

B) Accessory (15-20min)
Back Squat:
3x8+8x Bulgarian split squat
3x10+10x Seated leg lift over bottle
Deadlift:
3x10+10x Sl Hip thrust
3x8x rower hamstring curl
Pull up/chin up:
3x10 Banded lat pulldown
4x max scapular pull up hold
Bench press:
3x 8-12 Skull crusher
3x 10 Lateral raises