Strength
Squat
12 sets of 2 reps @ 60% on the bar w/ 45 sec. rest b/w sets
Deadlift
12 sets of 2 reps @ 60% on the bar w/ 45 sec. rest b/w sets
Accessory/Special
10 rounds of...
10 reps, pull-ups
10 reps, box step-ups (total)
10 reps, lunges (total)
Core
250 sit-ups