Back Squats

Warm up with bar 5 reps
Warm up with 1/4 working weight 5 reps
Warm up with 1/2 working weight 5 reps

10 x Back Squat Working weight

Push Press

Warm up with bar 5 reps
Warm up with 1/4 working weight 5 reps
Warm up with 1/2 working weight 5 reps

Back Squats/Push Press Supersets

10 x back squats
30 sec rest
10 x push press

10 x back squats
30 sec rest
10 x push press

10 x back squats
30 sec rest
10 x push press

10 x back squats
30 sec rest
10 x push press

Deadlifts

Warm up with bar 5 reps
Warm up with 1/4 working weight 5 reps
Warm up with 1/2 working weight 5 reps

10 x Back Squat Working weight

Front Squats

Warm up with bar 5 reps
Warm up with 1/4 working weight 5 reps
Warm up with 1/2 working weight 5 reps

Deadlifts/Front Squats Supersets

10 x deadlifts
30 sec rest
10 x front squats

10 x deadlifts
30 sec rest
10 x front squats

10 x deadlifts
30 sec rest
10 x front squats

10 x deadlifts
30 sec rest
10 x front squats

Farmers Walk

Bodyweight

30 metres
2 mins rest
40 metres
2 mins rest
50 metres