Warm up reps deadlift with empty bar, 1/4 weight, 1/2 weight, 3/4 weight

Deadlift – 4 second eccentric lower
10 x Deadlift
90sec rest

10 x Deadlift
90sec rest

10 x Deadlift
90sec rest

10 x Deadlift
90sec rest

Warm up reps Squats with empty bar, 1/4 weight, 1/2 weight, 3/4 weight

Back Squats
10 x squats
90sec rest

10 x squats
90sec rest

10 x squats
90sec rest

10 x squats
90sec rest

Dumbbell Split Squats (heavy)
8 x split squat left leg
60 sec rest
8 x split squat right leg
60 sec rest
8 x split squat left leg
60 sec rest
8 x split squat right leg
60 sec rest
8 x split squat left leg
60 sec rest
8 x split squat right leg
60 sec rest

Stretch!