A: Back Squat
5 x 30% (rest 30-45 sec)
5 x 40% (rest 30-45 sec)
3 x 50% (rest 30-45 sec)
3 x 60% (rest 30-45 sec)
2 x 70% (rest 30-45 sec)
2 x 80% (rest 1-2 min)
3 sets of 1 rep @ 90% (rest 1-3 min)

B: 1 set max reps @ 90%

C: Romanian Deadlift 4×4 (@ 40% of your max deadlift weight – rest 20–30 secs between sets)

D: Tabata Weighted Plank