A1. Tempo back squat
1-1-1-1-1@50% 1RM
10 seconds down, 10 second hold at bottom, stand up
A2. Bent over barbell row
8-8-8-8-8; heavy

To complete the above workout you will do A, then B, then rest 2 min. Complete this 4 more times

500(hard) x 4
rest 3 min between efforts