Warm up- Dynamic Stretch
Strength- Back Squat- 4x5 @ last weeks weight + 5#
A) Warm up before the 4x5 *5-10 reps w/ barbell
B) Set 1 can be light but this should not be a warm up.
C) Sets 2 & 3 should be at last week's final weight. If last week's "last set" was too easy you should use last week's weight on set 2 then add 5# for set 3
D) Set 4 should be last week's weight + 5#. It is a hard but doable set with a spot. (If you added weight on set 3 then set 4 should be 10# heavier then last week.)
As the weeks go on, if you stall adding weight at set 4 and can't get all 5 reps on your last set don't worry. As long as you can get 3 reps you should use the same weight the following week, if you miss 5 reps for 2 weeks in a row you should drop 5# and attempt 5 reps again the following week. Once you make that you should go up 5# again the next week.
15 Minute EMOM
7 Deadlifts ( 65% of 1R max deadlift)
100 Meter Run