1.Barbell Back Squat. 3×5. Add 5lbs to weight used on last squat workout. Rest as needed.
2. Single Arm Dumbbell Bench Press. 3×5 per side. Add 5-10lbs to last weight used. 1 min rest.
4x 100 30 sec rest between runs
2x 200 45 sec rest between runs
3x 300 1 min rest between runs
Post weight used and results in comments.