Haven't been posting on these much but have been training pretty hard.

Warmup: 3 rounds, 1 min break between
10 hanging leg raises
10 ab wheel roll outs (Z bar with 35lb plates to roll)
10 single DB squats (45lb DB)

Strength:

Barbell back squat. 135x8, 205x5, 245x5. Working sets: 5 sets of 8 at #265. Kind of cheated myself here and should have gone with 275.

6 rounds, 2 min break between rounds

Trap bar deadlift: 225x10
KB swings (I used a DB due to lack of Kettlebells at my gym) 50#x10
Pull-ups, 10

Stamina: 4 rounds, 90sec break between rounds

Superset
Row machine on "6", 350m
8 box jumps with box at waist height

Ended with 3 supersets of:

Barbell single leg lunges, 135#x8 each leg
Dumbbell RDLs, 60#x8 each leg

Tanner