A. Back Squat – Heavy 5
B. Back Squat – Heavy Single
C. Close Grip Bench Press – 5-5-5-5

Chest supported bench Rows – 10 x 4
GHD – 12 x 3 sets(do not do these if you are doing the run below)

(:30 Sec sprint x 3) x 4; rest :60 sec between efforts, during the rest you will do slow lunges
You may push the sled for the sprints as well, just make sure you  don’t put too much weight on. It should still be a sprint.