1) 4 x 8 Barbell Paused Back Squat (Rest 90 sec between sets)
2) 4 x 10 Pull-ups/Banded (Rest 90 sec between sets)
Accessory: Rest 60 sec between rounds
a) 3 x 12 Romanian Deadlift
b) 3 x 12 Dumbbell Bench Press
c) 3 x 30 sec Hollow Body Hold
Conditioning: Tabata 20/10 sec for 3 rounds at each station. Then take 30 sec to rotate stations. Then start with three rounds of tabata at that station. Continue until all stations have been completed in this fashion.